Notice your body as a whole now.
Can you find just a little more comfort in your position?
Just shift your body and let yourself sink into the surface beneath you.
Shift and move a little more until you find some more comfort.
Letting your body settle deeper and deeper into the surface beneath you.
Feeling go into the surface beneath you.
Feeling supported.
So let yourself be comforted that at this time everything is okay.
The support beneath you is holding you.
Feel your breath flowing through your body.
So nothing else matters right now.
Everything is okay.
You are supported and safe.
Time for that later.
Letting go of everything else.
Feeling it melt away.
Nowhere to go and nothing to do.
You are here to simply feel your body and listen.
Don't worry if you don't hear everything I say.
It's natural to flow in and out of conscious listening.
The deepest part of you,
Your core self,
Is always listening.
Whatever you experience today,
This practice will still work.
So there's no way to do this wrong.
You are safe and protected and held in this space.
Come into stillness now and remain still for deep rest and deep nourishment.
Now setting an intention,
Go deep inside now.
Deep inside to notice your heart's deepest longing.
What does your heart desire?
How do you want your rest to nourish you?
Think of this intention as a little seed you're planting deep in your being to be tended to during your sleep.
As you contemplate your heartfelt intention,
See and feel your life.
See and feel your life with the fulfillment of this desire.
What would your life look and sound and smell and taste and feel like?
If this deepest desire were a reality.
State your intention three times in the present tense from your heart.
Now allow your awareness to travel through your body on a journey of sensation.
You can repeat the name of the body part to yourself silently after me and then simply feel each part as it's mentioned.
Remain still and sinking deeper and deeper.
Welcoming all sensations just as they are.
Whatever comes up is exactly as it should be.
Just allowing the sensations to come and go and flow through you.
Begin with the mouth,
Feeling your mouth,
Feeling the sensation in your mouth.
And then hearing,
Noticing sounds,
The sensation of hearing.
And then touch,
Noticing the felt sense of touch.
Feeling into the sensation of touch.
And then noticing the smells.
Feeling the sensation of smelling.
And then seeing even with eyes closed.
Feeling the sensation of seeing.
Just welcoming all the sensations just as they are.
Just allowing your awareness to travel through the body.
Starting with the right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Just allowing your awareness to travel through the body on this journey of sensation.
Back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Left side.
Left side.
Lower back.
Middle back.
Upper back.
Spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper belly.
Knee full.
Lower belly.
Right hip.
Left hip.
Pelvic floor.
The whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole body.
Drifting and sinking deeper and deeper.
Letting go and drifting deeper and deeper.
Releasing and sinking deeper and deeper.
Letting go and relaxing deeper and deeper.
