Taking a few moments to settle your body into a comfortable position.
This may be sitting on a chair with your feet flat on the floor or you might be sitting cross legged on a cushion.
Maintaining an upright posture,
Picture your lying from the top of your head to the base of your spine.
Relaxing your shoulders and resting your hands either face down on your thighs or cupped in your lap with your arms slightly away from your body allowing the flow of air.
If you are laying down keeping your body nice and symmetrical with your legs uncrossed and your arms by your sides with your palms facing upwards allowing your muscles to relax.
Closing down your eyes or focusing with a soft gaze on a spot on the floor in front of you or if you are laying down on the ceiling or sky above.
Taking a long slow breath into the nose and releasing out through the mouth.
Letting your body settle and soften.
Taking another long slow breath in through the nose and out through the mouth.
Bring in your focused attention into this meditation knowing there is nowhere else you need to be and nothing else you need to be doing.
Starting to breathe at your own pace finding your own natural rhythm in through the nose and out through the nose.
Or if you find that challenging breathing in through the nose and out through the mouth as though you are blowing gently out through a straw.
Beginning to notice the sensations of the air moving through your body.
Feeling the flow of air in and out of your nostrils and the sensation it may.
Perhaps it feels cool on the way in and warm on the way out.
Feeling the gentle rise and fall of your chest with each breath.
Gently expanding as you breathe in and relaxing as you breathe out.
Feeling your belly expanding on the in breath,
Relaxing on the out breath,
Inflating and deflating a little bit like a balloon.
Beginning to notice the feel of the ground beneath your body connecting you to the earth below.
Noticing the feel of your clothing on your body,
The weight,
The texture.
Noticing the feel of the air around you if it feels warm or cool.
Beginning to picture as you are laying on a beach.
This may be a beach that you like to go to.
It may be a picture of a beach you have seen or it may be a beach in your imagination.
And as you are laying on your beach,
Noticing the things you can see around you.
The sky above.
The water.
Any plants or trees.
Any animals.
Noticing what sounds there are at your beach.
Perhaps the sound of the waves.
Perhaps there's birds.
Or the sounds of other people in the distance.
Noticing if you can smell your beach.
Perhaps the sea salty air.
Perhaps the smell of food.
Or the scent of flowers.
Noticing how the beach feels beneath you.
You're lying on the sand or grass or some other surface.
As you lay here looking up at the sky.
Beginning to feel the warmth of the sun.
Relaxing your muscles.
Beginning with your face.
Feeling the relaxing warmth from the sun.
Smoothing out your forehead.
Softening the muscles around your eyes.
Relaxing your jaw.
Letting go.
Relaxing.
Feeling the relaxing warmth from the sun spreading down to your neck and throat.
Allowing the air to flow freely up and down with each breath.
Feeling the relaxing warmth of the sun spreading down to your shoulders as they sink a little bit further into the surface beneath you.
Spreading down your arms.
Relaxing the muscles in your triceps,
Biceps,
Elbows,
Forearms,
Wrists,
Hands.
Flowing out through your fingers.
Your arms perhaps feeling light and tingly.
Or warm and heavy as they rest by your sides.
Feeling the warmth of the sun spreading down to your chest and belly as they gently rise and fall with each breath.
Feeling the warmth of the sun relaxing all the muscles in your back.
And between each vertebrae,
Your ribs,
All those joints and muscles from your neck to the base of your spine.
Softening.
Relaxing.
Letting any tension or tightness just soak away.
Feeling the relaxing warmth of the sun spreading down into your pelvis,
Hips and glutes.
Letting them soften.
Relax.
Feeling the relaxing warmth of the sun spreading down through your thighs,
Through your knees,
Through your shins,
Calves,
Ankles,
Tops of your feet,
Soles of your feet and out through your toes.
As your legs begin to feel heavier and warmer,
Allowing them to soften.
Relax.
Letting go.
Slowly scanning from the top of your head down through your body.
Noticing if there's any pockets of tension or tightness left anywhere.
And if there is,
Breathing in.
And when you breathe out,
Letting go a little bit more.
Letting everything soften and relax.
Letting your mind and body to lay here for the next few minutes.
Just relaxing.
Breathing.
Letting go.
Moving forward.
Really relaxing.
Beginning to bring your awareness back into your body.
Noticing the gentle rise and fall of your chest and belly with each breath.
Noticing the feel of the earth beneath you.
Noticing the sounds around you.
Giving your toes and fingers a bit of a wiggle.
Having a stretch if you need to.
Taking some long,
Slow,
Re-energising breaths.
In through the nose and out through the mouth.
Setting an intention to keep any feelings of peace and calm you may be feeling with you for the rest of your day or night.
Slowly opening your eyes.
And when you're ready,
Bringing your complete awareness back to the space around you.
Www.
Mooji.
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