Sit comfortably with your feet flat on the floor,
Palms up.
Come to your senses,
Taking in light,
Color,
Sounds nearby and far away.
The touch of air on your face,
Warm or cool.
The support of the surface beneath you.
If it's comfortable and appropriate,
Let your eyes close.
Bring attention to your inner resource.
This is a felt sense of well-being that is always with you.
That part of you which is never harmed is always whole.
If helpful,
You can recall a memory in which you felt seen and heard,
Connected to a sense of belonging.
Taking just a few moments now to welcome and nourish your inner resource.
Now allow my words to be your words as we rotate attention through the body,
Experiencing sensation as we go.
You may feel a little bit of sensation,
You may feel a lot of sensation,
But whatever you feel is perfect just as it is.
Bring attention to the left shoulder,
Left arm,
Left hand.
The left palm of the hand,
Giving up thinking,
Just sensing.
The right shoulder,
Arm and hand.
The right palm of the hand.
Both arms and hands simultaneously as radiant or shimmering sensation.
Both palms of the hands.
Bring attention to the left hip,
Leg and foot.
The left sole of the foot.
The right hip,
Leg and foot.
The right sole of the foot.
Both legs and feet simultaneously as radiant or shimmering sensation.
Both soles of the feet.
The top of the head.
The face.
Eyes,
Ears,
Nostrils.
The back of the head.
The mouth,
Ceiling of the mouth,
Floor of the mouth,
Inner side walls.
Giving up thinking,
Just feeling.
The tongue.
The jaw.
The touch of air in the throat.
The neck.
The entire body front and back.
Both palms of the hands.
The left side of the body.
The right side of the body.
Both soles of the feet.
Come back now to your inner resource,
Nurturing this deep ground of well being that's always with you whenever you need to take a time out to rest,
Restore and feel at ease.
Resting here,
Knowing that you always have within you the perfect response to each circumstance in your life.
Come back to your senses.
Taking in sounds inside and outside.
Any taste on your lips.
The touch of air,
Warm or cool.
Light and color.
Slowly take in your environment,
Suspending naming,
Suspending thought for just another second as you come to this perfect present moment.
Grateful for taking this time for yourself and your well being.
Grateful for this practice of I rest.
Namaste.
