In a comfortable position that maintains a straight erect spine and upright head,
Place your hands together on your lap or on your knees.
Only press the front of your tongue against the back of your front teeth or the roof of your mouth.
Try to keep your body as still as possible.
If you do need to reposition yourself or swallow,
Do so slowly and mindfully.
When you are ready,
Close your eyes.
Take a long,
Slow,
Deep breath in through your nose,
Collecting all of your body's tension and stress into your lungs.
And release it all from your body with a slow and complete exhalation,
Also through the nose.
Let's do this a few more times to bring your mind and body into sync and relaxation.
Now,
Using your mind's eye,
Envision a beautiful gold light above and slightly behind your head.
Imagine this light as the spotlight of your awareness.
Now shine this warm,
Loving light onto the crown of your head.
What can you feel there?
Can you pick up any sensations?
The movement of air through your hair or head?
Can you feel or sense the tingle of life permeating the living skin cells of your scalp?
Are those skin cells aware?
Can you make them aware of the presence of your mind's awareness shining directly upon them?
Simply bring your spotlight of your awareness over your head and onto the forehead and brow.
Notice and release any tension you may find here.
You can use your breath on the inhale to collect the stress and the exhale to release and relax the brow for you.
Mindfully drop your awareness to your eyes.
Can you feel your eyes?
Can you see the darkness of your eyelids?
Can you detect any tension in the muscles around your eyes?
If so,
Relax them with the exhale.
In your mind,
Say hello to your eyes and thank them for being there for you.
Gently move your awareness down to your nose and cheeks.
Feeling any tension you may find there.
Then take a full inhalation and slowly,
Gratefully exhale in honor of your nose.
Can you feel the warmth or coolness of air as you breathe?
Are there any smells in the air?
Moving down to your mouth,
Breathe and release any tension in your lips,
Jaw and chin.
Does your mouth feel dry or moist?
Is there a taste in your mouth?
Do you have a toothache?
If not,
Be grateful.
Shower your mouth,
Lips,
Tongue and teeth with loving kindness.
Smile to them.
Smile with them.
Expanding the light of your awareness around your head and encompassing your ears,
Take a moment to hear the sounds around you.
Sounds outside.
The sounds in the room.
Sounds in your body.
In mind.
And try to listen very deeply to the silence beyond the sound.
The silence that contains all sound.
Like objects exist in the infinity of space,
Sounds exist in the infinity of silence.
Now slowly move the light of your awareness from the back of the neck down to the shoulders.
Being aware of any tension you may find in letting it go.
Really relaxing the shoulders and letting them hang down.
Just remaining there for a few moments.
Continuing,
Move down into your right upper arm.
The front of the arm and the back.
Picking up any sensations or feelings as you go.
Moving to the elbow area,
The front and back of the forearm to the top of your hand.
From here slowly move into your right thumb to the tip and back down out and through your index finger.
Down out and into your middle finger to the ring finger and pinky.
Come to rest in the palm of your hand.
Then expand your awareness to include your whole right hand.
Gratefully acknowledge any sensations and feelings in your hand.
Temperature,
Pressure,
Whatever you find here.
Now without breaking your awareness slowly travel back up your arm through your shoulder and into your left arm.
Upper arm,
Around,
Lower arm,
Around,
Hand,
Fingers,
Palm and whole hand.
Be thankful for your hands.
Slowly move back up your left arm through your left shoulder and resting at the top of the spine.
Begin to travel down your spine releasing tension and acknowledging any sensations or pain you may have there.
This is a good time to take note of your posture and mindfully straighten your neck and spine if needed.
Continue down to the base of your spine,
To the buttocks,
Noting the pressure of your weight on the cushion or chair,
The warmth of your upper legs,
Buttocks and groin area.
Now starting from your left hip slowly travel down and around your left upper leg,
Your left knee,
Front and back,
Lower left leg,
Front and back.
Travel down and around your left ankle to the top of your left foot and to the bottom.
Travel through your toes,
Big toe to little.
Then all the way back up through your lower leg,
Knee,
Upper leg to your left hip.
Move across your lower abdomen to your right hip and down into your right upper leg,
Around to the knee and around.
Lower leg,
Ankle,
Top of the right foot and around to the bottom.
Again travel through the toes,
Big toe to little toe.
Now try to simultaneously sense the whole of both feet together and hold there for a few moments.
Note if you can sense the life in your feet down there so far from your heart and mind.
Thank you feet.
Slowly traveling up both legs to your lower abs,
Upper abs and chest.
At this point I'd like you to brightly shine and focus your light of awareness on the heart area.
How do you feel here?
Can you feel your heartbeat?
Any other sensations,
Feelings or emotions?
Now direct your awareness to the lungs and the breath.
The expansion of your lungs as you inhale and the contraction as you exhale.
In and out.
Now travel with your next exhale up to your nose and follow the sensations of a few breaths as they flow through your nose.
Where are the sensations strongest?
On your upper lip?
On the tip of your nose,
Maybe inside at the lower or upper nostril areas.
Wherever you feel the sensations of breath the strongest will be your ideal area of concentration for breath meditation.
Follow the sensations at the nose for a few more breaths.
Make yourself aware of your thinking mind.
Are you having any thoughts?
If so,
Can you isolate a thought?
Is it a pleasant thought?
An unpleasant thought?
Or a neutral thought?
Can you release it?
Just let it go.
Let it float away like a cloud as you return your awareness to the breath.
Whether or not you can do it,
Thank yourself for trying.
Thank yourself for spending this time with your own body and mind.
You have done well by yourself.
When you are ready,
Tap the sound of the bell,
Open your eyes,
And stretch out if you need a little heels,
Pharmacy giddy update,
AndENCEON The
