So once you've made yourself comfortable,
Just send your awareness into your body now.
Just feel into that feeling of your body resting comfortably onto the surface beneath you.
And notice how every breath encourages your body to relax a bit more deeply.
With every breath tension gently unwinds from the muscles.
With every exhalation the whole of the body becomes a little heavier.
And just bring the awareness to your nose.
And feel the feeling of the air coming in and out of your nostrils.
And just watch that gentle flow of air coming in and going out.
And then move to the ears.
And feel the sensation of the air on the insides of your ears.
And just notice any sounds that are happening in your environment right now.
And just let the awareness move between the different sounds.
Just acknowledging that they're there.
And know that the sounds are not going to disturb you.
They're only there to enhance your feeling of relaxation.
And just take a moment now to acknowledge that just by being here,
That just by showing up to do this practice,
You're showing yourself so much love,
So much self-compassion,
And so much self-kindness.
And take a moment of gratitude for yourself,
For taking this time for yourself,
For your rest,
For your healing,
For your peace.
I'm going to take the awareness around the body.
Spending a moment to rest at each body part as it's named.
Beginning with the right hand thumb.
Bring the awareness to rest at the right hand thumb.
And the right index finger.
The right middle finger.
And the ring finger.
The middle finger.
And the little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
And each of the right toes.
One.
Two.
Three.
Four.
The whole of the right foot.
Bring the awareness to the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
And moving to the left side,
Bring the awareness to the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
Each of the left toes.
That's one,
Two,
Three,
Four,
Five.
The whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
Bring the awareness to the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the head.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right temple.
The left temple.
The right ear.
The left ear.
The right cheek.
The left cheek.
The right nostril.
The left nostril.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbone.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
And the whole of the body.
Awareness on the whole of the body.
The whole of the body.
Bring the awareness to the centre of the chest.
Watch the natural expansion and contraction of the chest as the breath flows in and out.
Observe the chest rising with the inhalation.
And sinking with the exhalation.
Observe the breath as it flows from the chest into the other parts of your body.
And follow the breath.
Notice where it goes.
And as the breath flows into the rest of the body,
Watch the whole of the body expanding with the inhalation.
And the whole of the body contracting with the exhalation.
And come back to the centre of the chest.
The heart centre.
Rest into the peace of the heart centre.
And if there is anyone or anything that you wish to share the peace,
The stillness,
All of the benefits of your relaxation with,
Gently invite that person,
That place,
That thing into your awareness now.
Perhaps someone that's in need of healing.
A friend.
A friend that you feel grateful for.
Or anything in the world that you wish to share some peace,
Some stillness,
And some healing with.
And just invite an impression of that person,
That thing to arise at the centre of the heart.
And before you finish your practice,
Just take a moment to acknowledge that you can carry this quiet,
Peaceful feeling with you back out into your life.
To share with those around you.
And to remind you of how much self-love,
Self-compassion,
And self-kindness you are always showing yourself.
And now very gently begin to turn the awareness back outwards.
And become aware of any sounds that you can hear in your environment.
And just acknowledge them and notice that they're there.
And become aware of the feeling of the breath flowing in and out of your body.
All the small movements that your body makes as you breathe in and out.
And very slowly begin to reawaken the body,
Moving the fingers and the toes,
The wrists and the ankles.
And give yourself a stretch in any way that feels good for you.
So taking your time,
There's no rush.
When you're sure that you're feeling awake again,
Slowly blink your eyes back open.
And this brings us to the end of the practice.
