Meditation number one.
Body and breath awareness.
Now that you're in a comfortable position and prepared,
Put your attention upon the top of your head.
As you take a breath in,
Feel the area in the top of your head.
As you breathe out,
Allow it to completely let go and relax.
Move to the back of your head,
Feeling the back of your head.
Feel it let go and relax as you let go and relax.
The side of your head,
Your ears,
Your forehead and the temples.
Become aware of your face and allow your eyes to relax.
Notice your other facial muscles,
Your nose,
Your cheeks and your mouth.
As you breathe in,
Notice how this feels.
As you breathe out now,
Let go and relax.
Move on to the jaw,
The teeth,
The tongue and the entire head area is now letting go and relaxing as you breathe out.
Become aware of the back and the sides of the neck.
This is a common place for meditation.
Be aware of really letting this area go as you now breathe out.
Feel the area in the back of your head.
Be aware of really letting this area go as you now breathe out.
Moving on to your throat,
The tops of your shoulders and down your arms all the way down to the elbows and to the wrists.
To the palm of your hands and finally the back of your hands.
Feeling it in your thumbs and fingers.
Now to the front of the shoulders again and down into your chest.
The upper part of your chest,
The lower part of your chest,
The back of your shoulders and finally flowing down your spine.
Feel your shoulder blades.
Flowing down your spine.
Feel your shoulder blades completely relaxing.
The entire upper back and chest area now completely lets go.
Be aware of the diaphragm at the bottom of the rib cage.
Notice the upper abdomen filling up as you breathe in and then emptying as you breathe out.
And then emptying as you breathe out.
Feel the sides of the body relaxing and the middle back area.
Be aware of the lower abdomen.
As it's filling up as you breathe in and emptying as you breathe out.
Just notice the sensation now.
Move to the lower back area.
Your entire spine.
From the base of the skull all the way down to the tip of the tailbone.
All the muscles on both sides of the spine.
From the tops of the shoulders down to the buttocks.
From the tops of the shoulders down to the buttocks.
The pelvis and the hips.
Front and sides.
Inside and outside.
Now the upper legs and thighs.
Every time that you breathe out you notice yourself letting go.
Even just a little bit more.
Your knees.
Both the front and the back.
Lower leg skins and calf muscles.
The ankles.
And the tops of the feet.
Even your soles of the feet.
Your heels.
And all of your toes.
Now that your entire body is feeling completely relaxed inside and outside.
Spend a few moments checking in to see if there are any areas of tension,
Soreness or discomfort.
If you notice any of these areas put your attention there now as you breathe in.
Fully feeling that part of your body.
And then finally,
Your whole body.
Now as you breathe in.
Fully feeling that part of your body.
And then finally as you breathe out.
Allow it to release that tension.
Both slowly and gently.
Do this now for another minute or two.
And pay attention to what you notice.
How do you feel now in this very moment?
What is your body telling you?
Are you feeling more relaxed?
Are you feeling more relaxed?
With ongoing practice all your tension will dissolve.
Always remember to be patient with yourself.
And to keep letting go each time that you breathe out.
Now that you've been in this relaxed state,
It's time to return.
Take some more deeper breaths.
Preparing yourself to come out of the meditation gently.
Begin now to gently stretch your fingers and your toes.
And when it feels right,
You can open your eyes.
