Let your body sink into the bed or the floor.
Get comfortable.
Shift and fidget as much as you need to allow your physical body to settle.
You are safe.
Nothing else matters right now.
Nowhere to go and nothing to do.
Your only role is to lie here and listen.
Bring your awareness to your natural breath and allow your body to come to complete stillness.
Feel your bones get nice and heavy.
Feel all of your muscles relax and feel your skin soften.
Go deep inside now,
Directly into your heart.
What is it that your heart desires?
Create a sankalpa,
An intention based on what you desire from this practice.
A positive statement in the present tense as though it is already happening.
Now state this sankalpa three times silently and allow your body to get familiar with its vibration.
Allow your awareness to travel through your body.
Simply feel each part of the body as it is mentioned and invite it to release.
Focus the body as it is mentioned and invite it to relax without moving.
Welcome all sensation just as it is.
Beginning with the mouth.
Feel the sensation in your mouth.
Feel your jaw,
Lips,
The inside of the mouth,
Roof of the mouth,
Under the tongue,
The teeth,
The gums,
The tongue.
Notice the sense of taste in the mouth.
Feel the left inner cheek,
Right inner cheek.
Now feel all the parts together as a whole.
Feel your whole mouth relax.
Bring awareness to your nose.
Notice the nostrils,
Left nostril,
Right nostril,
Both of the nostrils.
Notice the breath,
Nasal passages.
Follow the nasal passages all the way back into your head.
Become aware of your ears,
Right ear,
Left ear,
Both of the ears simultaneously.
Feel the backs of the ears,
The earlobes,
Ear canals.
Follow the ear canals into the inner ear.
Notice your ears receiving sound,
Listening.
Feel your ears hearing.
Feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice eyelids.
Feel each individual eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
Centers of the eyes,
Backs of the eyes.
Feel the eyeballs as they rest in the eye sockets.
Bring awareness to your crown,
Forehead,
Face.
Feel your whole head.
Feel your neck,
Back of the neck,
Sides of the neck.
Feel the throat.
Bring your awareness to the whole head and feeling it relax.
Notice your right palm,
Right thumb,
First finger,
Second finger,
Third finger,
Pinky finger.
Feel your whole right hand relax.
Feel your right wrist,
Forearm,
Elbow,
Upper arm,
The whole right shoulder.
Notice your left palm,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole left hand relax.
Feel your left wrist,
Forearm,
Elbow,
Upper arm.
Feel the whole left shoulder.
Become aware of the upper chest,
Upper back,
Shoulder blades.
Feel your heart center.
Notice your abdomen,
Ribs on the back,
Solar plexus.
Feel your belly,
Navel center,
Pelvis and hips.
Feel your right hip,
Right thigh,
Knee,
Lower leg,
Calf,
Ankle,
Right foot,
All the toes on the right foot,
Sole of the foot.
Feel the whole right foot relax.
Feel your left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
All of the toes on the left foot,
Sole of the foot.
Feel the whole left foot relax.
Bring your awareness to both feet,
Feeling both feet in deep relaxation.
Feel your root between your sitting bones,
Navel center,
Solar plexus,
Heart center,
Throat center,
The mouth,
Third eye between the brows,
The crown.
Feel now the back of the body resting on the bed or floor.
Bring your awareness to the whole back body,
Allowing it to get heavy and fully relax.
Bring your awareness to the front of the body,
Feeling the front of the body get nice and heavy in full relaxation.
Pour your awareness like liquid into the right side of your body,
Feeling the entire right side of the body relax.
And pour your awareness like flowing senses into the left side.
Feel the entire left side of the body relax.
Feel your body as a whole,
Bringing sensation to the entire body and inviting it to relax.
And noticing your breath,
The natural inhale and exhale as it flows through you.
As you inhale a fresh wave flows upward through your whole body,
Bringing a sense of calm to every cell.
And on the exhale,
Feel that wave flowing downward through the body,
Carrying away any tension or fear.
Bringing yourself back to the sankalpa,
The intention that you set,
And again repeating it three times.
This is your truth.
Feeling some gentle movement back into fingers and toes.
Gently rocking your head from side to side,
A slow awakening.
Drawing a deep breath into your belly or into your chest.
And if you've used this meditation to drift off to sleep,
Have a beautiful sleep.
And if you would like to keep going about your day,
Gently rolling over to one side.
Now lying here for a few breaths.
Gently making your way up to a seat.
And staying here for as long as you need before going about your day.
