Hello,
Welcome to this meditation practice.
Regardless of what's happening on the outside world of your life,
This exercise will help you to find peace and calmness within you.
To begin,
Lie down on your back and find a comfortable position.
You may want to add a blanket or adjust the temperature of the room.
When you are ready,
We may start.
Gently close your eyes and relax your whole body.
Feel that your whole body is firmly supported by the floor or the bed.
Take a few moments to bring your awareness inwards to the physical sensation in your body.
You might feel the contact with the surface beneath you,
Or you might feel there's any tightness in your body.
Just take some time to see how your body is feeling today.
Now let's take a few deep breaths.
Inhale through your nose,
And exhale through your mouth.
Relax your body even more with each exhale and sink your body down a bit more.
Now gently guide your attention to your head.
See if your brows are quenched.
Check your eyes,
Your cheek,
Your jaw,
And the whole of your head.
See if there's any sensation or feelings there.
Remember that this exercise is to help you in guiding your awareness inwards,
So remind yourself not to fall asleep during this exercise,
But to stay awake and aware.
Let's move on to your neck,
Your shoulders,
Your chest,
And your abdomen.
Feel the rising and falling movement of your abdomen during each breath.
Take a few moments to feel this subtle movement as you breathe in and out.
Then on to your back and your spine.
See if there's any tightness or discomfort in the area.
If you are experiencing any discomfort,
Slowly guide your breath into that area,
And further explore the area without trying to change anything.
Now guide your awareness onto your upper arms,
Your elbows,
And down to your fingertips.
Your mind might shift away anytime during this exercise,
But that's okay.
Just gently acknowledge it and gently guide your awareness back to your body.
Now let's bring your attention to your pelvis area and hip.
Slowly move your awareness towards your thighs,
Your knees,
Your shin,
Down to your ankles and toes.
Notice if there's any discomfort that arises.
Now become aware of your body as a whole,
Bring your awareness to the whole of your body,
And see how your body is feeling right now.
Slowly return back to this present moment.
Become aware of your surrounding.
It could be the contact of your skin touching the surface beneath you,
Or the noise in the room.
Let's take one last deep breath in and breathe out.
When you are ready,
Slowly open your eyes.
May this awareness and peace be with you for the rest of your day.
Thank you.
