Welcome to your meditation.
Make sure that you're in a comfortable position to begin.
And when you're ready,
Close your eyes and bring your awareness to your breathing.
Watch the natural flow of the breath as the air moves in and out of your body.
Follow the expansion and contraction of the lungs and notice the breath naturally beginning to slow down as you become more relaxed.
Now move the awareness to the eyebrow center.
Send the awareness to the eyebrow center,
Move into it and observe what's happening there.
Move the awareness to the space between the collarbones.
Observe what's happening at the space between the collarbones.
And the right shoulder,
The right elbow,
The right wrist,
The right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The right wrist,
The right elbow,
The right shoulder,
The space between the collarbones,
The left shoulder,
The left elbow,
The left wrist,
The left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The left wrist,
The left elbow,
The left shoulder,
The space between the collarbones,
The center of the chest,
The left side of the chest,
The center of the chest,
The right side of the chest,
The center of the chest,
The navel,
The lower abdomen,
The right hip,
The right knee,
The right ankle,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The right ankle,
The right knee,
The right hip,
The lower abdomen,
The left hip,
The left knee,
The left ankle,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The left ankle,
The left knee,
The left hip,
The lower abdomen,
The navel,
The center of the chest,
The space between the collarbones,
The eyebrow center,
The top of the head.
Slowly begin to turn your awareness back outwards.
Notice the sounds that you can hear around you.
Notice the feeling of your body resting into the surface beneath you.
And gently begin to reawaken your body,
Moving the fingers and the toes,
The hands and the feet.
Give yourself a stretch if you need to.
And when you're ready,
Open your eyes.
Thank you for joining me to practice today.
