Find yourself in a nice comfortable position,
Lying on the ground.
Small pillow under the head.
And a small bolster beneath the knees and maybe a blanket to drape over atop the body.
Extend the arms long by your side,
Palms face up.
And draw the eyes to close.
Relax your whole body.
Breathe out all your tension and weariness.
Feel that you are becoming very heavy.
Become aware of the parts of the body,
Which I am naming,
But do not move them.
Just feel the parts and follow my voice.
Become aware of the right hand.
The right hand thumb,
Second finger,
Third,
Fourth,
Little finger.
Whole right hand.
Whole right arm.
Shoulder.
Right side of the chest.
Waist.
Hip.
Whole right leg.
Right foot.
The toes.
One,
Two,
Three,
Four,
Five.
All five toes together.
Now go to the left hand.
Become aware of the left hand thumb.
Second finger,
Third,
Fourth,
Little finger.
Whole left hand.
Whole left arm.
Shoulder.
Left side of the chest.
Waist.
Hip.
Whole left leg.
The left foot.
The toes.
One,
Two,
Three,
Four,
Five.
All five toes together.
Feel the two feet together.
The two legs together.
The buttocks.
Stomach.
Chest.
Back.
The two shoulder blades.
The two arms.
The neck.
Head.
Scalp.
Forehead.
Eyes.
Right ear.
Left ear.
Nose.
Right cheek.
Left cheek.
Mouth.
Lips.
Tongue.
Teeth.
Chin.
The whole face.
The whole head.
The whole neck.
The whole back.
The four limbs.
The whole body.
Feel the contact between your body and the floor.
Be aware of the back of your head where it touches the floor.
Back of your shoulders.
Back of your arms.
Buttocks.
Calf muscles.
Heels.
