Lie down in a comfortable quiet environment You may close your eyes or bring them into a soft focus and follow the sound of my voice Hear nothing about my voice Let your body sink into the floor Get comfortable Shift and move a little to let your body settle deeper into the ground Be comforted that at this time Everything is okay.
Nothing else matters right now Everything is okay and exactly as it should be Nowhere to go Nothing to do You are simply to feel your body and listen You will not worry or become agitated if you do not hear everything that I say It is natural to flow in and out of conscious hearing The deepest part of you your core being is always listening Whatever you experience today This practice will work There is no way for you to do this wrong You are in a safe environment a held space Come into stillness now and remain still for deep rest Deep nourishment Feel your natural breath and let the breath flow through you Allow your bones to become heavy Feel your bones heavy and sinking into the earth And you hear my voice You hear nothing but my voice Release your bones Letting them become heavy and feel them sinking more and more below you Slowly bring your attention down to your feet Begin observing the sensations of your feet You might want to wiggle your toes a little Feeling your toes against your socks or shoes or the towels Feeling your toes against your socks or shoes or the temperature of the air Just notice the sensations without judgment You might imagine sending your breath down to your feet As if the breath is traveling through the nose To the lungs and through the abdomen all the way down to your feet And then back up again out through your nose and lungs Perhaps you don't feel anything at all That is fine,
Too Just allow yourself to feel the sensation of not feeling anything When you are ready Allow your feet to dissolve in your mind's eye and move your attention to your ankles Just notice without judgment Bring your attention to your calves To your knees To your knees and to your thighs Observe the sensations you are experiencing throughout your legs Imagine breathing into and breathing out of the lakes If your mind begins to wander during this exercise Gently notice without judgment And bring your mind back to noticing the sensations in your legs If you notice any discomfort,
Pain or stiffness Don't judge this Just simply notice it Observe how all sensations rise and fall Shift and change from moment to moment Notice that no sensation is permanent Just observe and allow the sensations to be in the moment Just as they are Breathe into and out from the legs Then on your next out breath allow the legs to dissolve in your mind Move now to the sensations in your lower back and pelvis Softening and releasing the pelvis and back as you breathe in and out Let your pelvis and lower back dissolve in your mind's eye And slowly move your attention up to your mid back and upper back Become curious about the sensations here You may become aware of sensations in the muscle,
Temperature or points of contact With the furniture or the bed With each exhale more and more let your body move And move out of the way With each exhale more and more let go of tension that you are carrying And then very gently shift your focus to your stomach And all of the internal organs housed here Perhaps you notice the feeling of your clothing The rising or falling of the belly with each breath Or maybe even the process and sensation of digestion If opinions begin to arise around this area Gently let go of these opinions and return to noticing the sensations As you continue to breathe,
Bring your awareness to the chest and heart area And notice your heartbeat Notice how the chest rises during the inhalation and how the chest falls during the exhalation Let go of any judgments that may arise and come back to the sensation On your next exhale,
Shift your focus to your hands and fingertips See if you can channel your breathing into and out of this area As if you are breathing into and out of your hands If your mind wanders,
Gently bring it back to the sensation of your hands On the next exhale,
Shift the focus and bring your awareness into your arms Observe the sensations or lack of sensations that may be occurring in your arms Notice any difference between the left and right arm as they lay heavy Let go of any judgment As you exhale,
Notice the experience of the arm releasing tension Continue to breathe and shift your focus to the neck,
To the shoulders,
And to the throat This is an area where we often carry so much tension Be with the sensations there.
It could be tightness,
Holding,
Stress Feel the shoulders rise and fall along with the breath Let go of any thoughts or stories that come along with the tension As you breathe,
Imagine the tension rolling off of your shoulders,
Being absorbed by the earth On the next exhale,
Shift your focus and direct your attention to the scalp,
The head,
And the face Observe all of the sensations occurring there.
Notice the movement of the air as you breathe into and out of the nostrils or the mouth As you exhale,
You might notice the softening of any tension you may be holding And now let your attention expand out to include the entire body as a whole Bring into your awareness the top of your head down to the bottom of your toes Feel the gentle rhythm of the breath as it moves through your body As you come to the end of this practice,
Take a full deep breath,
Taking in all the energy of this practice.
Exhale fully When you are ready,
You may open your eyes and return your attention to the present moment As you become fully alert and awake,
Consider setting the intention that this practice of building awareness will benefit you and everyone you come into contact with today
