This meditation is a body scan meditation,
Where throughout the course I'll ask you to bring your attention to different parts of your body,
And you should come out the other side feeling grounded,
Rested,
Calm and soothed.
I want you to begin by finding a comfortable lying position on the back of the body.
And as you lay down,
Just settle your shoulders,
Walk them down,
Away from each other.
Lay the spine centrally,
And just make sure that the hips and the pelvis are in line with the shoulders,
Relaxing the body as you settle downwards.
Bring the feet a few feet apart,
So if you're laying on a yoga mat,
Bring them out to the corners of the mat,
And let the ankles roll out.
Your arms are laying alongside the body a bit of distance away from the trunk,
With the backs of the hands on the floor palms facing skyward.
And just,
Final touch,
Nuzzle your chin towards your chest so you're resting the back of your skull on the floor.
I invite you to close your eyes,
And soften the features of your face.
So relaxing the forehead,
And the space between the eyes,
The third eye.
Let the corners of your eyes turn down,
And the eyeballs can just roll back in their sockets.
That same softness moves through the cheeks.
And I want you to bring space to the jaw,
So lower the jaw,
Ensuring that the teeth aren't clenched,
And let the tongue and the mouth relax.
This same sense of softness moves down now into the throat and the neck.
And as you begin to sense into the whole physical body relaxing,
You might notice how heavy Bring your awareness now to the underside of the body where it meets the floor,
The shoulders connected to the mat or the floor,
The shoulder blades releasing downwards,
And encourage and invite all the muscles in the back of the body that support the spine to let go to soften.
You might visualize the spine making an imprint on the floor as if you were lying in sand.
Moving down the body bring your attention to the hips,
The buttocks and the pelvis,
Allowing the core of your body to be completely soft and heavy.
Your pelvis and your hips are completely relaxed,
Supported by the earth beneath you.
Moving down the legs you feel the backs of the thighs,
The backs of the knees and the calves resting on the floor.
The heels are connected to the floor and the feet and the toes are completely relaxed.
Bring your awareness back to the shoulders.
Bring your attention to the arms and the forearms.
The tops of the arms,
The elbows and the forearms soft,
The hands completely soft and heavy.
And holding in your awareness now the underside,
The shadow side of your body.
You're allowing the weight of your body to sink deeper and deeper down towards the earth,
Giving up the weight of your muscles,
Your bones and your organs.
And now you're letting go.
You're letting go.
You're letting go.
You're letting go.
Move your attention now to the nose,
To the nostrils.
And become aware of your breath,
Your natural life force coming in through the nose,
Down into the body.
You're noticing this rhythm and the ease with which your body breathes.
You're not manipulating or changing the breath,
Rather allowing and observing the breath to move freely in and out of the body.
And you're just noticing how this breath rises and subsides,
Filling you with oxygen and taking away anything that the body doesn't need.
You might like to introduce a simple mantra as you breathe,
So that as you breathe in,
You say to yourself,
I am breathing in.
And as you breathe out,
You say to yourself,
I am breathing out.
And as you breathe in,
You say to yourself,
I am breathing out.
And as you breathe out,
You say to yourself,
I am breathing out.
And know that there is nothing else for you to do here but relax the entire body and pay witness to your breath.
Anytime you find yourself lost in thought,
Know that the mind is used to thinking about things,
And there's no problem to be had in thinking.
You can give yourself permission to park those thoughts and return to them later,
And gently guide your awareness back to the breath inside your body.
And we'll stay here for another three full rounds of breath,
Letting the breath move naturally and freely in and out.
Let the breath now continue to flow in its own natural rhythm.
And bring your attention now to your hands and your feet.
You might notice the space between your fingers,
And the heaviness of these outer edges of your body.
And when you're ready,
Begin to make little movements,
Wiggling fingers and toes,
Maybe rotating the wrists and the ankles.
And in your own time,
Draw one knee and then the other in towards the floor.
Interlace the fingers around the shins and give yourself a hug.
Now that you're back in the physical body,
Take your time to roll over to the side and push yourself to seated,
Opening your eyes whenever you're ready to come back into the blocking body.
You You You
