Beginning this meditation by bringing awareness to your full body,
Whatever position you've taken to feel at ease and relaxed.
Allowing the body to settle,
Inviting a wave of relaxation from the top of your head,
Moving through your shoulders,
Torso,
Legs and feet.
Bringing your awareness to where you feel grounded,
Where you're making contact for the support with your body.
So that might be on the floor or on a chair.
And just allowing the body now to settle further into your support,
As if your body was sinking and melting.
Letting go of any tension or gripping.
Bringing awareness now to your exhale breath and feeling the breath move through the body.
And with each exhale,
Feel as if you are settling further into the body.
Allowing the exhale breath to bring gravity into your body.
As if you feel that you're letting go.
Letting go of all of the worries and thoughts of yesterday.
Letting go of all the thoughts and worries of tomorrow.
And letting go of all of the thoughts and worries in this moment.
Feeling as if you're totally relaxed.
Taking some time now to really settle the body.
Settle the muddy pool of the mind.
Using that exhale breath,
The release of the exhale breath to let go.
So that as you inhale,
Just in a natural way,
Slide into that exhale breath and feel it releasing the whole body.
So that you may even feel a sense of softening,
Of releasing.
Continue to breathe naturally,
Normally.
Feeling the body settling.
Making contact with your support.
Feeling what it's like to let go.
Really allowing all of the muscles in the body to release.
The muscles of the brow,
The eyes and the jaw.
Releasing all of the muscles in the face.
Allowing the shoulders to fall.
Softening the belly.
Releasing any gripping in your upper back.
That place between the shoulder blades.
Just releasing.
Expanding the upper back.
Bringing awareness to your ribs.
Perhaps you can feel the fanning of your ribs as you inhale the expansion and as you exhale the contraction.
Bringing awareness now to the full body.
From the crown of your head to your toes.
Being aware of your face,
Your neck and shoulders,
Arms and the torso.
The pelvis,
The legs and the feet.
Completely relaxed and at ease.
