Begin this meditation by making yourself comfortable.
You are recommended to lay on your back.
Feel free to be in a seated position if that feels best.
Observe where your hands and feet may like to be.
Allow your eyes to gently close.
Take a few slow,
Deep breaths.
Gently bring your attention to your feet.
Imagine sending a breath down to your feet.
As if the breath is traveling through the nose to the lungs.
Through the abdomen,
All the way down to your feet.
Then back up again out through your nose.
Observe sensations in your toes.
All 10 toes.
Perhaps gently wiggle your toes for some feedback.
Feel the breath creating a sense of lightness and spaciousness in your toes.
Allow this expansion to progress through your ankles,
Calves,
Knees,
And thighs.
Both legs spacious and light.
Allow the lightness of your breath to soften your hips,
Lower back,
Mid back,
And upper back.
Softening and releasing as you breathe in and out.
Your breath softening your belly.
Your chest and heart light and spacious.
Feel the chest and belly rise on the inhale and fall on the exhale.
Expanding into space.
Allow the softness in your torso to continue into your arms.
Channel your breathing into and out of this area as if you are inhaling and exhaling from your arms.
Feel the lightness and softness through to your fingertips.
Perhaps gently wiggle your fingers for some feedback.
Allow the expansion to progress into your collarbones,
Shoulders,
And neck.
All sides of your neck.
Feel this region of your body right on the waves of your breath.
Expansive,
Spacious,
And light.
Observe the expansion softening the back of your head.
Your crown.
Allow your breath to soften any tension you may feel in your scalp.
Allow the tension to drain down from all sides of your scalp towards the ground.
Bring your awareness to your facial muscles.
Observe the space between your eyes.
The space in your eyes.
Observe the spaciousness in your mouth.
Teeth.
Tongue.
And lips.
Observe the softness of your lips.
The softness that allows your lips to very gently part.
Allow your chin and your jaw to feel light.
Observe the sides of your face and ears softening into spaciousness and draining towards gravity.
Notice what may happen.
Let your attention expand to include the entire body as a whole.
Feel the gentle rhythm of the breath as it moves fluidly through the body.
Observing the entire body.
Entire body spacious and bright.
From the crown of your head to the soles of your feet.
First and right side of your body.
Front and back.
Feel the expansion radiating out from the space between your ribs and your spine to the surface of your skin.
Take a few moments here to feel the surface of your skin merging with the space around you.
Perhaps feeling like your body dissolving into the space that you are.
Take your time to experience the immeasurable spaciousness that's at the heart of life.
As you prepare to transition to your day to day life.
Observe the space around you.
Bring your awareness to the support beneath you.
The sounds in the space.
Your sense of smell.
Sensations in your body.
Perhaps gently awaken your fingers and your toes.
If you like,
Take a full deep inhale through your nose.
And exhale through your mouth.
When you feel ready,
Slowly blink open your eyes.
As you become fully alert and awake,
Give time to appreciate your spaciousness.
The space where all of life happens.
Where every cell in your body knows you are home.
