To begin this meditation,
Find a comfortable spot sitting or lying down.
If you feel comfortable too,
Feel free to close down the eyes or turn the gaze toward the floor.
During the next few breaths,
Really allow this time to make yourself comfortable and safe in your space.
Now notice the next inhale.
As your body expands,
Maybe the shoulders move,
The diaphragm and chest expand.
Notice the exhale as your body contracts,
Falling back into a place of relaxation and rest.
Begin to bring awareness to the breath for the next few moments.
Notice how you have the capability to target this awareness wherever you like.
We will be using this as a guide with our body and mind,
Bringing it to a place of deep relaxation.
With every exhale,
Feel how the body melts deeper and deeper into calm and relaxation.
Like it's sinking into the ground beneath you.
Let me guide you through a body scan.
As I mentioned,
Each part of the body,
From the toes to the head,
Target your awareness to this part of the body.
Noticing how it feels,
What it's in contact with,
And any sensations you may notice.
If at any time you notice yourself getting distracted by thoughts,
Acknowledge them and gently bring your awareness back to the body scan.
Starting at the toes.
The big toe,
The second toe,
The third toe,
The fourth toe,
And the pinky.
The bottom of the foot,
The top of the foot,
Allowing both feet to rest and relax.
Slowly guiding the awareness to the bottom half of the legs.
Then to the knees.
Then to the top of the legs.
Notice the entirety of both legs.
And how they are able to relax and feel restful in that piece.
Notice the hips,
The pelvis,
And the sits bones as they sink into the ground beneath you.
Notice the abdomen,
The stomach,
And the lower back,
Breathing into this area.
Allow the lungs and chest to rise and fall as you experience each breath in this area of the body.
Experience the top of both arms falling or resting next to you.
Next to the elbows and the bottom half of both of the arms.
Now notice what the palms are feeling.
What each finger in particular is feeling.
The thumb,
The pointer,
The middle,
The ring finger,
And the pinky finger.
Allow the shoulders to rest down the spine.
Allow the muscles in the neck to release.
The tongue to release from the roof of your mouth.
The muscles in your jaw to relax.
The cheeks,
The eyes,
And the forehead to find rest.
Just sitting in this experience of total relaxation and rest.
Notice the feeling of peace in the entire body.
The legs,
The hips,
The core,
The chest,
The arms,
The face,
And the head.
Feel free to remain here for as long as you like.
Or gently opening the eyes,
Guiding your awareness back into the space around you.
