Gently drawing your awareness to your lips,
Your mouth,
Your teeth,
The insides of your cheeks.
Draw your awareness to your jaw,
The insides of the ears,
The outer architecture of the ears,
The temples of the forehead,
The center of the forehead,
The eyebrows,
And the space between the eyebrows.
Draw your awareness to your eyes,
Feeling first the eyeballs themselves,
And then the eye sockets.
Draw your awareness to the top of your head.
Feel the back of your head and the back of your neck.
Feeling a radiant sensation begin to build up on the right shoulder,
Down the back of the right arm,
Past the elbow,
The back of the forearm,
The back of the hand.
Feeling the right thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Feeling the back of the hand,
And then feeling the palm of your hand,
Feeling a radiant,
Pulsing sensation in the palm of the right hand.
Feeling the inside of the right wrist,
Up the front of the forearm,
The inside of the elbow,
The right upper arm,
And the front of the right shoulder.
Begin to feel the sensation again begin to move to the back of the neck,
Softening,
Releasing.
Gently building that radiant sensation again,
This time over towards the left side,
Feeling the back of the left shoulder,
Down the back of the left upper arm,
Past the elbow,
The forearm,
The back of the wrist,
The back of your hand.
Feeling your left thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Feeling all five fingers together,
Feeling the back of the hand,
And then the palm of the hand,
Feeling a radiant,
Pulsing sensation in the palm of the hand.
And now it begins to move up past the wrist,
Up the forearm,
Past the inside of the elbow to the upper front of the left arm,
And then to the front of the left shoulder.
Soften,
Bring your awareness to the center of your throat.
Noticing the center of your throat,
Feel it begin to radiate out in all directions,
As if radiant beams of light are stemming from the center of the throat.
Become aware of the collarbones,
The front of the chest,
Down past the center of the chest,
The rib case,
And the lower floating ribs.
Become aware of the belly,
Feeling the front,
The back,
And the two inner sidewalls of the abdomen.
And you can also gently notice the expansion and release of the breath at the abdomen.
On the next expansion,
Feel the radiance begin to move to the hips,
Feeling the pelvis cradling the inner organs.
And you can begin to draw your awareness now over to the front of the right hip.
And like a river flowing,
That sensation begins to pour down the front of the right leg,
Past the knee,
The front of the shin,
The ankle,
And the top of the right foot.
Feeling the right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feeling all five toes together,
The top of the foot,
Feel the sole of the foot,
And notice that the sole of the foot is radiating energy away from the body.
Notice the heel resting on the earth,
The back of the ankle,
The back of the calf,
The back of the knee,
The back of the thigh,
The back of the right hip.
Feeling both hips now and the pelvis again,
Feel the sensation begin to pull over towards the front of the left hip.
And then it begins to pour down the front of the left upper thigh,
Past the knee,
The shin,
The ankle,
The top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feeling all five toes together,
Feel the top of the foot,
Feel the sole of the foot,
Feel that the sole of the foot is radiating energy away from the body.
Notice the heel,
The back of the ankle,
The back of the calf,
The back of the knee,
The back of the thigh,
The back of the left hip.
Feeling both hips now resting on the earth,
Feeling the lower back,
Middle back,
And the upper back,
Feeling the back of the neck,
The back of the head.
Become aware of the whole backside of your body resting onto the earth.
Become aware of the whole front side of your body radiating energy away from you.
Become aware of the right side of the body,
All the limbs and organs and cells of the right side of the body.
And then become aware of the left side of the body,
All the limbs,
Organs,
And cells of the left side of the body.
Become aware of the whole body now as one radiant being of sensation,
One radiant being of sensation.
Feel your whole body,
Feel your whole body.
And now draw your attention back to your breath in and out through the nose.
On your next inhale,
Draw the breath up the right side of the body,
Pause,
Shift your awareness to the left side,
And exhale down the left side of the body.
Staying on that left side,
Inhale up on the left,
All the way to the top,
Pause,
Shift to the right side as you exhale down the right side of your body.
Once again,
Inhale up the right side of the body,
Pause,
Exhale down the left,
Inhale on the left,
And exhale down on the right.
Place this breathing pattern and allow your body to settle into the most relaxed and released state.
