Find a comfortable position in a place where you can relax without interruption.
As you settle in,
Close your eyes.
Just begin to notice your breath.
Relax your shoulders and eyes.
Take three deeper breaths,
Inhaling fully,
Feeling the ribs expand,
The chest rise.
And as you exhale,
Let the exhale just slip away from the body,
Taking with it stress and tension.
Inhale fully,
And let the exhale just slip out and the body soften as it goes.
Just noticing it flow in and out.
As I guide your awareness through the body,
Notice each part and feel the breath flowing in and out.
Bring your awareness to your toes.
Notice all ten toes and the soles of your feet.
Notice the tops of your feet,
Your lower legs,
Knees,
Upper legs,
Hips,
The whole pelvis,
Your lower back,
And upper back.
Your belly,
Chest,
The whole rib cage,
The spine.
Just breathing,
Noticing your fingers,
Palms of your hands,
Backs of your hands,
Both wrists.
Lower arms,
Elbows,
Upper arms,
Shoulder blades.
Shoulder joints,
The space between your shoulders and your neck.
The back of your neck,
Throat,
Jaw,
The whole mouth,
Both ears.
The back of your neck,
Cheekbones,
Nose,
Eyes,
Eyebrows,
Forehead,
Scalp,
The whole head,
The whole torso.
Both arms,
Both legs.
Noticing the whole body at the same time.
Noticing the whole body,
The whole body.
Just breathing,
Letting go.
Resting here for as long as you like.
When you're ready to move,
Begin by slowly deepening the breath,
Becoming aware of your surroundings,
And gently moving the body.
Be well.
