Are you ready to meditate with Kari?
Lay down and get comfortable in your bed.
Make sure that everything is just right in your room.
The lights are just right.
You're wearing your comfortable pajamas and you can fully relax your body and let go of your busy,
Busy day.
Make sure that you're laying on your back.
Your arms are placed away from your body so you've got some space between your arms and your body.
Open your legs just a little bit and let your feet fall and relax as if you're laying like a star underneath your covers in the bed.
You can close your eyes if you want to or you can allow your eyes to close naturally on their own in just a few minutes.
Notice how soft and comfortable your bed is.
Feel what it feels like to be laid on the soft mattress underneath your covers.
Warm and safe,
Protected from the rest of the world.
Imagine that your bed is like a big cloud in the sky.
It's big and white and fluffy and it holds your body and supports you fully as you float around up there in the sky.
The sky itself is a lovely blue color.
It's bright and clear and imagine that there's a golden haze coming from the sun that makes you feel all warm inside.
And as you lay on your cloud,
You start to really feel into all the different parts of your body,
All the different nooks and crannies that make up who you are.
You start by focusing on your thumb on your right hand.
Start with your eyes closed.
Feel inside of your body and just put all of your attention,
All of your focus right there on your right hand thumb.
And then move your attention over to your first finger on your right hand and feel inside,
Outside,
All around that part of your finger.
Take your attention over to your second finger.
As if you're traveling in your mind through your body from your first finger to your middle finger,
Your second finger.
And you're feeling inside,
Around,
On the outside.
And then your third finger,
Your ring finger on your right hand.
Take a relaxing breath and put all of your focus and attention into that third finger.
Feel what's going on inside of it,
Around on the outside.
And then move to your fourth finger,
Your pinky finger on your right hand.
Just all the different sensations and feelings.
And then move your attention into the palm of your right hand,
The back of your hand.
What's going on there on the inside and the outside.
Feel your wrist.
Feel through your right arm and feel your forearm moving up into your forearm.
Feel the inside and the outside of your right elbow.
Your upper arm all the way up to your right shoulder.
And then travel all the way down the right side of your body as if you're sliding down a rainbow in the sky,
Traveling all the way down to your right ankle.
Feel the inside and the outside of your right ankle,
Your right heel,
The sole of your foot,
The top of your foot,
What's happening on the inside and the outside of your foot.
Move all of your focus and attention all the way down into your right big toe.
And then move your attention in your mind over to your second right toe.
Feel the inside of your toe,
Any tingling.
Feel the outside of your toe.
Move over to your third toe on your right foot.
Your fourth toe.
Your fifth toe all the way to your pinky toe on your right foot.
Feel inside your toe.
Feel the outside of your toe.
And then imagine that you're on the rainbow again and you're taking a ride from your right foot all the way up and over to the top of your head,
Sliding down and landing at the top of your head.
Feel all the feelings and sensations.
Maybe you can feel your scalp tingling a little bit as if someone's gently touching your hair.
And then move your attention down into your forehead,
Relaxing any tightness.
Feel your right temple at the side of your forehead.
Your left temple.
Put all of your focus and attention on your right ear.
Imagine that you can feel the inside and the outside.
Feel your left ear jumping over your face to the left side.
And then focus on your right cheek.
See if you can relax the muscles in your face.
Imagine your left cheek.
Put all of your focus and attention on your right eyebrow.
And notice your left eyebrow.
Right eye.
Your left eye.
Your right nostril.
Moving over to your left nostril.
Your whole nose.
Feel everything that's going on in your nose on the inside and the outside.
Move down to your upper lip.
Feel your lower lip.
And then notice all the feelings inside of your chin.
What you can feel on the inside.
What you notice on the outside.
And then as if you're sliding from your chin all the way down to your left thumb on your left hand.
Feel what's happening with your thumb.
Does it tingle?
Does it vibrate?
Is it nice and relaxed?
Move over to your left first finger.
Feel the inside and the outside.
Your second finger.
See if you can jump over and move all of your attention into your third finger.
And then move over to your fourth finger.
Relax the palm of your left hand.
The back of your left hand.
Moving all of your focus up into your left wrist.
Your forearm.
Traveling up into your elbow.
Feel inside of your left elbow.
And then notice what it feels like on the outside of your left elbow.
Moving up into your left shoulder and your upper arm.
And then traveling down all the way sliding up and then down on the rainbow in your mind all the way down to your big left toe.
Feel inside of your toe.
Feel the blankets on your toe.
Notice what temperature it feels like on the outside of your big left toe.
Your second toe.
Feel your third toe.
Jump your attention over to your fourth left toe.
And then finally your pinky toe on your left foot.
Sading the rainbow all the way up into your ankle.
Feel your left ankle.
Feeling your left lower leg.
Imagine in your mind that you're traveling all the way up now zooming up over the rainbow into your collarbone just down at the bottom of your throat.
Notice your right collarbone.
Feel what your left collarbone feels like.
Your right chest.
Left chest.
Feel in the middle of your chest in your heart center right between your ribs.
And then move all of your focus and attention into your upper belly.
Notice what your navel feels like.
Your lower tummy.
Traveling all the way down.
Notice what your right buttock feels like laying on the bed.
Your left buttock.
Imagine in the mind that you can feel your entire spine relaxing into the bed.
From the tailbone all the way up to the base of the skull.
Feeling into the back part of your body now.
Notice your right shoulder blade,
Your left shoulder blade,
The back of your neck.
Feel the back of your head on your pillow.
Move all of your attention to the top of your head where you would wear a crown.
Now see if you can feel your whole right arm and allow it to deeply relax.
Feeling your whole left arm.
Feeling both arms together so soft and comfortable,
Relaxed on your cloud.
Put all of your focus and attention on your whole right leg.
Relaxing your whole left leg.
And now both legs together.
See if you can relax your whole torso,
Your face,
Your head,
Your body.
The whole body.
Your entire body is so,
So relaxed on the big white fluffy cloud in the sky.
Drifting off to sleep with every single part of your body.
All the nooks and crannies completely relaxed.
Sweet dreams,
My little friend.
The end.
