Alright,
We're going to do a basic body scan just to allow you to deeply relax and give yourself a little rest.
So make your way onto your back.
You can use a blanket or pillow underneath your knees just if you have any back issues.
Make sure your head is supported.
Take a moment or two here to wiggle and move your way into a nice comfortable lying down position.
Once you find a position where your body seems rather comfortable,
Take a nice deep breath and as you exhale resolve yourself to remain still.
This practice is only going to function on the awareness of hearing and attention so there's no need to physically move the body or try to force relaxation in any way.
Allow my voice to guide your awareness like a flashlight in the darkness through different parts of your body.
Let's take a few more breaths just to settle down,
Allow our minds to open up and be more receptive.
Just try to breathe down into your belly.
As you inhale feel your belly rising and as you exhale your belly falling.
Take five breaths on your own down into your belly and then letting go.
Let your exhale just leave your body.
And bring your awareness to your right hand and your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your right hand,
The back of your right hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move your awareness over to your left hand,
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the left hand,
Back of the left hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to the back side of your body,
To your right heel,
Your left heel,
Right calf muscle,
Left calf muscle,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
The low back,
Length of the spine,
Right shoulder,
Left shoulder,
Back of the head.
Move your awareness to the top,
The front of your body,
The top of your head,
Spot in between your two eyebrows,
Your third eye,
Your right eyebrow,
Your left eyebrow,
Your right eyeball,
Left eyeball,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
The base of your throat,
Right chest,
Left chest,
Upper abdomen,
Belly button,
Lower abdomen,
Right groin,
Left groin,
Top of the right thigh,
Top of the left thigh,
Right knee cap,
Left knee cap,
Right shin,
Left shin,
Right ankle,
Left ankle,
Top of the right foot,
Top of the left foot.
Bring your awareness to the right side of your body,
Relax the entire right side of your body,
And move your awareness to your left side of your body.
Relax all the muscles on the left side of your body.
Now feel your left side and your right side merging together.
Feel the whole body together.
Feel the whole body relaxed together.
Now just take the next few moments to just notice how you feel.
Notice how calm and relaxed your body feels,
Your mind feels.
Just take a few moments and follow your breath.
Just follow the sensation of your inhale and of your exhale.
Then when you're ready to finally move,
Make your way out of this pose,
Just slowly wiggle your fingers and toes,
And make your way to a seated position.
And then you stay there as long as you like.
Practice is over.
