Allow your eyes to close.
And take a deep breath through your nose.
And out through your mouth.
Soften your jaw.
Soften your jaw.
Unfurrow your brow.
Bring your attention to all the tiny muscles around your eyes.
And let them relax.
Bring your attention.
Bring your attention to the sensation of your breath entering your nostrils.
And leaving your nostrils.
Noticing the cool air on the in-breath.
Than the warm air on the out-breath.
Gently noticing when your mind has become lost in thought.
.
.
And compassionately bringing it back to the sensation of your breath.
You as you allow your breath to continue to soften.
Bring your attention to your toes.
Noticing the tips of your toes.
Sensing them from the inside out noticing any sensation here.
Coolness,
Tingling,
Or pressure.
Swirling your attention around your toes,
Enveloping them in your awareness and moving your attention to the bottoms of your feet.
Allowing your attention to melt over the bottoms of your feet,
Just noticing.
The arch of your feet.
The heels of your feet.
Swirling that attention over to the tops of your feet Feeling into the tendons,
The bone,
The muscle.
Just noticing any sensation moving your attention to your ankles.
Feeling into the intersection of your legs,
Into your feet,
Noticing your ankles.
Sending gratitude into your ankles and into your feet for carrying you along this earth.
And allowing your attention to move up into your calves.
Feeling into the lengths of your calves.
The muscles that hold you up.
Allowing your attention to move to your shins Feeling your calves and your shins from the inside out.
Noticing any sensations.
And gently moving your attention into your knees.
The backs of your knees.
The front of your knees Both sides circling your loving attention and awareness around your knees.
Allowing your awareness to start to drift up into your thighs.
Breathing into your quad muscles into your hamstrings.
Circling your awareness around your entire legs and feet.
Thanking the lower half of your body for supporting you,
For carrying you.
For allowing you to move.
Bringing your attention into your glutes.
Breathing into your glutes,
Relaxing any muscles.
Circling this gentle,
Loving awareness guided by your breath all over your glutes and your hips.
Releasing moving your awareness into your lower back.
Breathing into the space of your lower back Traveling up your mid-back.
Into your upper back and shoulders.
Breathing into the entire expanse of your back.
Not releasing any tension here.
Allowing your awareness to swirl over the expanse of your back over your shoulders,
Down to the front side of your body.
Feeling into your chest your abdomen.
Feeling into your gut noticing the rise and fall of your belly.
Noticing any sensations in the front side of your body As you breathe in,
Allowing your awareness to travel up the front side of your body.
.
.
And as you breathe out,
Allowing it to flow over the back side of your body.
.
.
Gently moving your awareness back up to your shoulders,
To your traps,
To your neck.
Breathing into the full circumference of your neck.
And allowing your awareness to drift inside of your neck to your throat.
Relaxing the muscles,
Feeling the air.
Noticing the feeling of coolness in the back of your throat.
And on your next out breath,
Allowing your attention to flow over both of your arms.
Starting with your shoulders,
Moving into your biceps and triceps,
Flowing over your elbows into your forearms.
Down into your wrists and into the palms of your hands.
Holding your attention in the palms of your hands.
Noticing any sensations of warmth or coolness.
Tingling,
Or the lack of sensation.
As you breathe in,
Breathing that awareness up your arms.
And as you breathe out,
Breathing into your pinky fingers.
Breathing up your arms and out into your ring fingers.
Breathing up your arms and out into your middle fingers.
Breathing up your arms and out into your pointer fingers.
Breathing up your arms and out through your thumbs.
Taking one final inhale all the way up your arms and down through your arms and through your entire hand and all your fingers.
Allowing your attention to travel up your body to your jaw.
Releasing any remaining tension in your jaw.
Feeling the way your tongue holds itself in your mouth.
Moving your awareness to your cheeks.
Your ears.
To your temples.
Over your eyes your forehead.
To the top of your scalp.
Holding the awareness over your entire face and the top of your head.
Down your neck.
Tender spine.
And allowing your awareness to sweep from the very top of your head,
Down your face,
The back of your head,
Your neck,
Your shoulders,
Your arms,
Your hands,
Your fingers.
Down your back the front side of your body your glutes,
Your hips.
The front of your legs,
The back of your legs.
Your ankles,
Down your feet,
Holding your entire body in gentle,
Loving awareness.
Noticing any sensations.
The miracle that is your body.
Thanking yourself for this practice.
Thanking yourself for this day.
And allowing yourself to drift into a deep sleep.
