Find a comfortable position lying on your back.
Allow your feet to fall open naturally.
And let your arms rest a little away from your body,
Palms facing up.
Close your eyes.
Take a slow breath in through your nose.
And release it completely.
Again,
Breathe in.
And let it go.
One more time,
Breathe in.
And release.
There is nothing to do right now.
Nowhere to be.
You are simply here.
Awake and at rest.
Bring to mind a short heartfelt intention.
A quality you wish to cultivate.
Perhaps I am at peace.
I am whole.
Or I am enough.
Let this intention arise naturally.
And repeat it silently to yourself three times.
From a place of feeling rather than thinking.
Now we'll move awareness through the body.
Simply follow along without moving.
The awareness itself does all the work.
Become aware of your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of your right hand.
The back of your hand.
Your wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Right side of the chest.
Right side of the waist.
Right hip.
Right thigh.
Right knee.
Right calf.
Right angle.
Right heel the sole of your right foot.
Right big toe.
Second toe.
Third toe.
4th toe.
Fifth toe.
Now the left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of your left hand.
The back of your hand.
Rest.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Left side of the chest.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
The sole of your left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
5th toe.
Now the top of your head.
The forehead.
Right eyebrow.
Left eyebrow.
The space between your eyebrows.
Right eyelid.
Left eyelid.
Right ear.
Left ear.
Right cheek.
Left cheek.
The tip of the nose.
Upper lip.
Lower lip.
Chin.
Wrote.
Right side of the chest.
Left side of the chest.
The center of the chest.
The navel.
The lower belly.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole front of the body.
The whole back of the body.
The entire body resting here.
The entire body at rest.
Now I will guide you through pairs of sensations.
Simply notice each one as it arises and passes.
Feel heaviness.
Your body is sinking into the floor.
Heavy,
Heavy.
Very heavy.
Now feel lightness.
As if the body is floating.
Weightless.
Light as air.
Feel warmth.
A gentle warmth spreading through your limbs.
Warm and comfortable and held.
Now feel coolness.
A soft breeze across your skin.
Cool.
And refreshing.
Feel joy.
Allow a small smile to rise in the corners of your mouth.
And let it spread through your chest.
Now let it go.
Return to neutral.
Spacious and open.
Allow images to arise and dissolve without holding on.
I will name them,
Simply witness them like clouds passing through a clear sky.
Imagine a still lake at dawn.
Candlelight flickering in a dark room.
A forest path covered in soft moss.
The sound of rain on a rooftop.
A vast open sky,
Deep blue and endless.
You are the sky.
Not the clouds.
Not the weather.
The open,
Unchanging sky.
Now return to the intention that you set.
Feel it in your body rather than your mind.
Repeat it to yourself with full presence.
Repeat it three times.
Slowly begin to bring your awareness back to the room around you.
Become aware of sounds nearby and sounds further away.
Feel the weight of your body.
Notice the temperature of the air on your skin.
Begin to deepen your breath.
Gently.
Without rushing.
Wiggle your fingers.
And your toes.
Bring your arms overhead for a long,
Easy stretch.
Take a full breath in.
And release with a sigh.
When you are ready.
Gently roll to your right side and rest there for a moment.
Press yourself slowly up to seated.
Bring your hands to your heart.
And take a full breath in.
And exhale completely.
Carry this stillness.
And this rest with you.
For your entire day.
