Go ahead and take 10 seconds to make yourself comfortable.
And then we'll begin.
Close your eyes.
And I want you to notice how busy your mind is right now.
What are you thinking about?
How active does your nervous system feel?
Do you feel numb,
Busy,
Agitated,
Restless,
Calm?
Often our minds are taking over and it's only when we pay attention that we start to notice this.
What I want you to do right now is shift your awareness away from your thoughts.
Refuse to give them power.
Then I want you to observe your body and focus on the sensations in your body.
And start by keeping it simple.
Just notice how you feel.
Where you feel tension,
The contact of your clothes against your skin,
Where you are contacting the ground or the chair.
And I want you to imagine that you can separate yourself from your body.
As though your awareness rises up above your body and observes it down below.
It's like you're watching someone else,
But it's you.
And you can see the shape of your body,
The space that it takes up.
And you can observe sensations,
The quality of what makes you who you are.
But you can observe them as though they belong to somebody else.
Everything is new to you and fresh.
Everything is normal or ordinary.
And every time you observe a part of your body,
It's like you're touching that part of your body to bring awareness there.
So I want you to bring awareness down to the feet.
Just as though you're touching someone else's feet with your hands,
The sensation arises and it's new to you.
And you have a fresh sense of curiosity like that of a child.
Feel the sensations in your feet without judgment,
Without expecting anything in particular.
And then as we scan through the body,
I want you to keep this same perspective.
This is not your body.
You are simply scanning through and noticing what's there.
Once again,
Without judgment,
Without expectations,
As though this is not your body,
It's someone else's.
Now feel just the bottom of the feet.
Now feel just the bottom of your left foot,
The big toe,
The second toe,
Third toe,
Fourth toe,
Pinky toe.
Now feel all of the toes as one sensation.
Feel the top of the foot.
Feel the foot as one sensation.
Feel the left ankle.
The calf.
The shin.
Knee cap.
Back of the knee.
Back of the thigh.
Front of the thigh.
Feel the front of the left hip.
The back of the hip.
Left side of the lower back.
Left side of the belly.
Left side of the chest.
Left side of the upper back.
Feel your left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the hand.
Back of the hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Feel all of your fingers as one sensation.
Feel the hand as one sensation.
Feel your left arm as one sensation.
Feel your left leg as one sensation.
Feel the left side of your torso as one sensation.
Left side of your neck.
Left side of your face.
Left side of your head.
Feel the whole left side of the body as one sensation.
Now touch the bottom of your right foot with awareness.
Feel the big toe.
The second toe.
Third toe.
Fourth toe.
Pinky toe.
All of the toes as one sensation.
Feel the top of the foot.
And the right foot as one sensation.
The ankle.
The calf.
The shin.
The kneecap.
Back of the knee.
Back of the thigh.
Front of the thigh.
Front of the right hip.
Back of the hip.
The right side of the lower back.
Right side of the belly.
Right side of the chest.
Right side of the upper back.
The right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Back of the hand.
Palm of the hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
All of the fingers as one sensation.
The right hand as one sensation.
The right arm as one sensation.
The right leg as one sensation.
Right side of the torso as one sensation.
Right side of the neck.
Right side of the face.
Right side of the head.
Now feel the whole right side of the body as one sensation from head to foot.
Feel the whole front side of the body as one sensation from head to toes.
Feel the whole back side of the body as one sensation from head to heels.
Now feel the whole body from the top of the head to the bottoms of the feet as one sensation.
Now let yourself rest.
Allow your nervous system to calm down.
Allow your heart rate to slow down.
Let go of worry.
Let go of frustration.
Let go of hopelessness.
Sleep is not your enemy.
Allow yourself to relax into this new beautiful body awareness.
Allow yourself to let go of the need for control.
Allow yourself to surrender.
And take this calm state of mind and what you've learned today into the rest of your day and into your night of sleep.
And until next we meet,
Take good care of yourself.
