Hello and welcome to this meditation.
I invite you to find a comfortable position lying on your back in Shavasana.
You might place a folded blanket or bolster beneath your knees to release tension in your lower back.
Then place a pillow beneath your head for a little support.
You might cover yourself with a blanket to make sure that you're warm enough,
Letting yourself get comfortable,
Letting yourself get cozy.
And taking a long,
Steady breath in,
Open the mouth and sigh as you exhale,
Releasing everything that came before this moment.
Allow yourself to settle into your body,
Settling into the support of the earth beneath you,
Knowing that right now at this moment there's nowhere else you need to be,
There's nothing else you need to be doing.
Settling into the body,
Settling into the support of the earth beneath you.
Making any final adjustments to ensure that you're as comfortable as you can be,
And becoming aware of your breath.
Allowing the breath to flow smoothly and evenly without any pauses or noise.
Each breath,
Soft and long,
Fluid and steady.
Each breath,
Flowing fluidly,
One upon the other,
Gently moving through the body with ease.
Now starting with the top of the head,
Soften the muscles in your head and face,
Softening the muscles around the eyes and the jaw.
Soften your tongue,
Soften your neck and shoulders,
Soften the upper arms,
Lower arms,
Palms and fingers.
Soften your finger joints,
Wrists,
Elbows,
Shoulder joints and neck.
Soften your chest,
Navel,
Lower abdomen and hips.
Soften your thighs,
Calves,
Feet and toes.
Soften your toe joints,
Ankles,
Knees and hip joints.
Soften the whole pelvis.
Soften your chest,
Shoulders and neck.
Soften the face and head.
Continue to breathe deeply,
Smoothly and evenly without pause or sound.
In this exercise,
You will pay attention sequentially to 31 points of the body.
Now bring your attention to the space between the eyebrows,
The eyebrow center,
Becoming aware of the eyebrow center.
Keep your attention at this point at the eyebrow center and think of the number 1.
We'll now proceed through the remaining 30 points of this practice.
Bring your awareness to the center of your throat.
Right shoulder joint.
Right elbow joint.
Right wrist joint.
Tip of the right hand thumb.
Tip of the right index finger,
7.
Tip of the right center finger,
8.
Tip of the right ring finger,
9.
Tip of the right pinky finger,
10.
Now back up to the right wrist joint,
11.
Right elbow joint,
12.
Right shoulder joint,
13.
Bring your awareness to the center of your throat,
14.
Now go across to the left shoulder joint,
15.
Left elbow joint,
16.
Right wrist joint,
17.
Tip of the left hand thumb,
18.
Tip of the left index finger,
19.
Tip of the left center finger,
20.
Tip of the left ring finger,
21.
Tip of the left pinky finger,
22.
Back up to the left wrist joint,
23.
Left elbow joint,
24.
Left shoulder joint,
25.
Bring your awareness to the center of the throat,
26.
Now bring your awareness to the center point between the two breasts,
27.
Now across to the right nipple,
28.
Back to the center point between the two breasts,
29.
Across to the left nipple,
30.
And finally back to the center between the two breasts,
31.
The 31-point practice is now complete.
Allow you to breathe deeply,
Smoothly and evenly without pause or sound.
Each breath soft and long,
Fluid and steady.
Now sensing and feeling your body lying on the floor.
Feeling your body lying on the floor,
Fully supported.
Your body lying on the floor,
Fully supported,
Safe and secure.
Breath is flowing fluidly,
Your whole body fully supported as you become aware of the sounds around you.
Out of your breath,
The sounds off in the distance.
Beginning to visualize the space around you.
Feeling your body in the space in which you are resting.
Inhale through the nose and opening the mouth to exhale.
On the next inhale,
You might reach your arms overhead into a gentle stretch,
Reaching and stretching gently awakening the body.
As you invite small movements into the fingers,
Hands and feet,
Wiggling the fingers,
Wiggling the toes.
And rolling over to one side,
Pausing here for a moment.
Letting yourself adjust to this change in posture.
And then when you feel ready,
Letting yourself return to a seated position.
Bringing the corners of the mouth up toward the ears into a soft,
Gentle grin,
Welcoming back the day as you flutter your eyes open and return to your present surroundings,
Feeling awake,
Alert and refreshed as you resume your day carrying this ease with you.
As you breathe globally into the space in which you are resting,
You are in nature.
