Become aware of your breathing.
Begin to take slightly elongated breaths,
Beginning with filling your belly and transferring through your solar plexus to expanding your chest,
Expanding the belly and chest.
And on the exhale,
Offer your breath and the weight of your body to the support that's holding you.
With the next breath,
Extending the belly and gradually expanding through your solar plexus into your chest and beyond.
And as you exhale,
Offering the full weight to the floor,
To whatever is holding you,
The unconditional support that is there.
Continue for a few more breaths.
You may wish to continue this type of breathing during the remainder of this meditation.
As you now become aware of your toes,
All ten toes,
All at the same time,
Outside and inside.
And include your feet and ankles,
Toes,
Feet and ankles outside and inside.
Extend your awareness into your lower legs,
Knees,
Thighs,
Hips and hip sockets,
Becoming aware of both legs from toes to hips at the same time,
Outside and inside.
Become aware of the space between your hips,
Your sacrum and tailbone,
Outside and inside.
And extend your awareness from your tailbone along the floor of your pelvis to your pubic bones,
Becoming aware of the entire floor of pelvis,
Outside and inside.
Extend your awareness from your pubic bones all the way to the bottom of your rib cage,
Becoming aware of your entire belly,
Outside and inside.
Extend your awareness all the way up your ribs to your collarbones,
Becoming aware of your entire chest,
Outside and inside.
Wrap your awareness around the sides of your torso into your back.
Become aware of your shoulder blades and the space between them,
All the way up to where your neck meets your back.
And down along the back of your ribs,
The back of your waist,
Down to and including your buttocks,
And into the midline of your low back,
Down into your sacrum and tailbone.
Become aware of your entire back being held and supported unconditionally by what's under it.
There is no agenda in that support.
Offer your weight of your back to that.
Become aware of and rest in your entire torso,
Back and front,
Front and back,
Outside and inside.
Extend your awareness across your collarbones and shoulders and down your arms to all ten fingers all at the same time,
Outside and inside.
And include your hands and wrists,
Fingers,
Hands and wrists,
Outside and inside.
Extend your awareness into your forearms,
Elbows,
Upper arms,
Underarms and shoulders,
Becoming aware of both arms from fingers to shoulders at the same time,
Outside and inside.
Extend your awareness into your throat and neck,
Outside and inside.
And into your face and head,
Become aware of your entire head outside and inside,
Including your forebrain,
Midbrain,
Backbrain,
Brainstem and the spinal cord of your neck,
Upper back,
Middle back,
Lower back,
Sacrum and tailbone.
Become aware of and rest in your entire body,
Your entire body all at the same time,
Outside and inside.
Or become aware of awareness itself or follow awareness into its source.
Rest in that.
