Begin by finding a comfortable lying position,
Either on your back or side,
Supported with blankets or pillows.
Let your arms rest away from the body.
Let your feet fall open.
Close your eyes gently.
Take a slow breath in through the nose and a long,
Complete breath out through the mouth.
Let yourself land fully.
We will move through the body one point at a time.
There is nothing to do,
Only awareness.
Right hand,
Thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right side of the chest.
Right waist.
Right hip.
Right thigh.
Right knee.
Right calf.
Right ankle.
Right heel.
Sole of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the left side.
Left hand,
Thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Palm of the left hand.
Back of the left hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of the chest.
Left waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Bring awareness to the back of the body.
Heel points.
Calves.
Backs of the thighs.
Hips.
Low back.
Mid back.
Upper back.
Shoulder blades.
Bring awareness to the front of the body.
Pelvis.
Belly.
Ribs.
Heart.
Collar bones.
Throat.
Bring awareness to the face.
Jaw.
Cheeks.
Eyes.
Forehead.
Scalp.
Feel the whole body resting.
Completely still.
Completely supported.
Now observe your breath as it flows naturally.
Without control.
The gentle rise.
The gentle fall.
The gentle ease.
Imagine a wave of relaxation moving from the crown to the tip of the nose.
From the crown of your head.
Down the spine.
Through the legs.
And toward the feet.
Let the wave wash through you several times.
Each wave softens the body more deeply.
Now allow yourself to rest in spacious awareness.
Nothing to change.
Nothing to do.
Just resting.
Take one deep breath in.
And a slow breath out.
Bring tiny movements back into the fingers and toes.
Gently opening your eyes when you're ready.
Your practice is complete.
