Welcome to a relaxing mind bath meditation.
Treat this practice as a night hygiene meditation.
You can do this practice lying down or you can get yourself comfortable on your favorite chair or even in a couch.
Just please make sure that your spine is straight.
And we start by bringing gentle attention to our body.
Just start observing your body from the outside breathing naturally.
If you'd like you can make a deeper breathing and breathe out slowly.
As slowly as you can.
And let go of any control.
Become an objective observer.
Objective but kind.
And now please bring your attention to the top of your head and feel any sensations arising and falling at the top of your head.
Do not define these sensations.
Do not name them.
Just observe.
Just feel.
Now start to direct your attention downward and kindly touch your face,
Your forehead.
And if your kind observer notices any tension,
Let go of this tension.
Relax.
And feel your eyes and relax every tension around the eyes,
Your cheeks,
Your lips,
Your jaw.
You're massaging your facial muscles from the inside and letting go of any tension.
Now move to the side of your head,
The right side,
The left side.
Feel your ears and maybe even inside ears.
And move to the back of your head.
If there is any tension again,
Kindly,
Softly,
Let go.
Now try to feel the inner space of your head.
And with your exhale,
Try to let go of any heaviness inside of your head.
Maybe even for a second you will feel the emptiness.
Observe it.
But please do not crave for any sensations.
Do not create sensations.
Just observe them.
Anything that comes in is welcome.
Watch your sensations rising and falling with your kind and loving attention.
Now move down to your neck.
And gently touch every part of your neck.
From the back,
From the sides,
From the front.
And if your attention naturally penetrates inside the neck,
You can even feel your muscles from the inside.
Go ahead,
Relax your muscles from the inside.
But if you're just observing the surface of the neck,
It's also okay.
Massaging your neck,
Letting go of any strain or stress from your neck.
And melt down to your shoulders.
If you feel some inner pressure,
That's okay.
You may observe this tension,
The borders of the pain.
And try to soften these borders.
And try to let go of any judgment,
Any aversion of the pain or tension.
Accept them as a natural part of your reality as it is.
And let go of any resistance you might have towards paying attention.
You may start moving downward your left hand,
Part by part.
Paying attention to any sensation rising and falling,
Relaxing what you can relax and accepting any unpleasant sensations that you cannot let go of.
Feel your wrist,
Your arm,
Every finger is being nourished by your kind and loving attention.
And then move to your right hand again.
Feeling and nourishing it with your kind and loving attention.
If there are any blind spots,
That's okay.
You may stay there and wait for the sensations to come to you.
And then continue moving forward.
Penetrating,
Nourishing,
Feeling your body with your love and kindness.
And then come back to your neck.
And move down to your chest.
And now your chest is being immersed in the bath of your love.
And now your chest starts immersing into your love and attention.
And again,
Softly and objectively,
Observe any sensations here,
Noticing tension,
And letting go.
The inner space of your chest with your kind attention.
And move down to your belly,
Softening your belly,
Massaging it from the inside.
No extra effort,
Just naturally observing,
Relaxing what you can relax,
Accepting anything you cannot let go of.
And move down to your pelvis.
Feeling your pelvis and all the lower parts of your torso.
Feeling your pelvis with your kind and loving attention.
Move to your buttocks.
And then start to going back.
And then gently go to your lower back.
Letting go,
Relaxing,
Softening,
Accepting.
Whenever you feel tension or pain,
It's just a sign that this spot needs extra love,
Extra kindness.
Stay there,
Softening the borders of the pain or the tension,
Or even going to the center of the pain.
Observing it objectively,
With no aversion,
Just acceptance,
Just your kindness.
Part by part,
Massaging your lower back,
Your middle back,
Your upper back.
And again come to your shoulders.
And now all the upper part of your body is filled up with your kind loving attention.
Maybe notice the difference between how you feel in the upper part of the body and the lower part.
You might notice some difference.
This is the magical power of your attention.
And now start observing your left leg.
From your hip,
Your inner hip,
Your outer hip.
Part by part,
Move down.
If you can,
Feel the inner space of your hip,
Or just the surface.
It's not the sensations that matter,
But your reaction to it.
Can you accept,
With no aversion,
No craving,
Any sensation?
Watching them rising and falling.
And then observe your knee.
And then your shin.
And then your left foot.
Every finger.
Now your whole left leg is also included in your loving field of attention.
Notice if there is still any tension left.
And if you can let go of it.
Exhaling any tension.
Relaxing every muscle.
And now softly move to your right leg.
And continue observing,
Relaxing.
Including every part in the loving field of your attention.
And feel the whole right leg.
And then the whole body.
From the toes to the top of the head.
You've just given loving massage to your whole body.
You might even feel grateful for your body now.
If it's ok,
Express this gratitude to your body.
Maybe send inner smile to your body.
And if you can,
Just for a couple of seconds,
Observe your whole body and sensations in your whole body,
Rising and falling.
Notice if there is still any tension left.
And accept anything you cannot let go for now.
And you can continue observing and sending loving kindness to your body.
And when you're ready,
You may come back.
Gently opening your eyes or going straight to your most relaxing sleep.
Thank you.
