Close your eyes.
Find a comfortable sitting position with your spine straight,
Your neck long,
Your head in line with your spine,
Your chest is open,
Shoulders are relaxed,
Your hands rest on your thighs or your knees,
Relax your facial muscles,
Relax your mind,
Relax your breath and become aware of a feeling of well-being and peace all around you and within.
Now visualize yourself as if you see yourself in a full-length mirror.
We're going to scan our bodies from the tip of the toes all the way up to the top of our head.
We're going to start with our feet,
So become aware of your feet,
The position of your feet,
The shape of your toes,
The soles of your feet,
Your heel,
The top and your ankles.
Now become aware of your lower legs,
Observe your shins,
Your calves,
Observe the shape of your knees,
Every detail of your knees.
Now move your awareness to your thighs,
Observe the shape and the position of your thighs,
Your upper legs,
Observe the shape and the position of your hips,
Your pelvis,
Your buttocks.
Now become aware of your lower back and slowly vertebra by vertebra,
Move your awareness all the way up to the top of your back.
Now move your focus to the front of your torso,
Become aware of your belly,
Your abdomen,
Observe the shape of your chest,
Observe every detail of your chest.
Now move your awareness to your fingers and observe every detail of your fingers,
The shape and the position of your hands,
Observe your forearms,
The shape of your elbows,
Observe your upper arms.
Become aware of the shape and the position of your shoulders,
Your neck and observe every detail of your face,
Become aware of your chin,
Your cheeks,
Your ears,
Observe the shape of your lips,
Your nose,
The position of your eyes,
Your eyebrows,
Your foreheads,
Become aware of your whole head.
Now observe the shape and the position of your full,
Your whole body,
Observe your body from the front,
From the back,
From the right side,
From the left side and from the top.
Now we're going to move deeper into body stillness,
So we're going to bring our awareness one more time to our feet and now become aware of the stillness and the steadiness of our feet,
Stillness in both our legs,
Become aware of the stillness and the steadiness of your hips and buttocks,
Stillness in your belly,
Stillness in your chest,
The stillness and the steadiness of your whole back,
Become aware of the stillness in your hands,
Your arms,
Stillness in your shoulders and your neck,
Become aware of the stillness in your face,
Your whole head,
Your whole body,
So steady and still as a rock.
Now become aware of your breath,
Become aware of the natural flow of your breath,
Simply observe your breath from this stillness,
No need to change anything,
No need to control the breath,
Just let the flow go in and out,
Effortless and natural.
Inhale and exhale,
Inhale and exhale.
Now I will be silent for a few moments,
Rest yourself in this stillness,
Enjoy the stillness and if your mind drifts off,
Then that is completely normal,
Completely okay,
Just simply notice it and then gently bring your awareness back to your breath.
Remember,
You are steady and still as a rock.
Now take two deep breaths,
Two deep conscious breaths and slowly become aware of your body,
The room around you,
Move your toes,
Move your fingers,
Move your neck,
Maybe you want to give yourself a stretch and now take one more deep breath and whenever you're ready,
You can gently open your eyes and bring your hands in front of your heart and thank yourself for taking this time for yourself and thank you for joining this practice.
Have a good day.
