Find a comfortable seated position,
Whether that's on the ground in Sukhasana or in a chair with both feet on the ground,
Keeping the spine straight.
Now begin to relax into the space around you.
Close your eyes and begin to bring your awareness to your breath in and out of the nose.
Decluttering the mind and finding one pointed awareness.
Bringing your awareness to your feet,
Relaxing,
Releasing.
Now floating up to your ankles,
Drifting up to your calves,
Relaxing,
Releasing.
Into your knees,
Relaxing,
Releasing.
Now bringing your awareness to your thighs,
Into your hips,
And breathing here.
To your belly,
Feeling the breath in the belly,
The rise and fall of the belly.
And around to the lower back,
Relaxing,
Releasing.
And up to your diaphragm and your ribcage,
Feeling the breath here.
Your inhalations expanding the diaphragm and your exhalations contracting in and out.
And move up to the chest,
To your heartbeat,
Becoming aware of the gentle,
Steady beat of your heart.
Now up to the shoulders,
Relaxing,
Releasing.
And allowing this restorative energy to flow down into your arms.
From the right shoulder to the right bicep,
Tricep,
Elbow,
Forearm.
To your right hand and each and every finger.
Now coming back up the right arm to the shoulders,
To the left shoulder,
The left bicep,
Tricep,
Elbow,
The left forearm,
Wrist,
All the way to the left hand and each and every finger.
And moving back up the left arm to the shoulders,
To the neck,
Relaxing the jaw,
The tongue,
Breathing,
Releasing.
And bringing your awareness to your cheeks,
Your eyes,
Eyelids,
Eyebrows,
Your forehead,
And all the way up to the crown of your head,
To the very top of your head.
Allowing your breaths here to grow deeper.
Feeling the prana,
The life flow throughout your entire head.
From the face,
The ears,
The back of the head.
Allowing that energy,
Your prana,
Your awareness to flow,
To travel all the way back down,
All the way back down the body.
Becoming focused,
Aware of your entire body.
And breathing,
Feeling the belly rise and fall with each and every breath.
Beginning to bring your awareness back to the space.
And gently,
Slowly,
Wake up by wiggling the fingers and the toes.
And open the eyes.
Thank you for meditating with me today.
Namaste.
