This is a body scan meditation.
Best practice lying on your back.
So as you lower yourself down onto your back you can be on your bed or on the floor.
It doesn't really matter.
But as long as you feel really comfortable and able to relax completely.
Have a wriggle around of your shoulders.
Get them nicely underneath your body.
The same with your hips and buttocks.
Just giving your lower back some support.
Maybe needing your knees propped up if that helps your lower back.
Really just finding a space that you can relax in.
Let your eyes close down.
Take a deep breath in through your nose and out through your mouth.
Another deep breath in through your nose.
Out through your mouth.
Keep breathing in through your nose.
One more.
Out through your mouth.
Letting the mouth gently close now.
Allowing the breath to flow freely and easily in and out through your nose.
Eyes softly closed.
Mouth relaxed.
Bring your awareness to your right hand thumb.
First finger of your right hand.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Arm pit.
Right shoulder.
Right side of the chest and the torso.
Right hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Top of the foot.
Soul of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Slide your awareness now up to your left hand thumb.
First finger of your left hand.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Arm pit.
Left shoulder.
Left side of the chest and the torso.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Top of the foot.
Soul of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Spine from the tailbone through to the base of the head.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Nose.
Right ear.
Left ear.
Right cheek.
Left cheek.
Lips.
Teeth.
Tongue.
Whole mouth.
Chin.
Throat.
Chest.
Diaphragm.
Belly.
Pubic bone.
The whole of the right arm.
Whole face.
The whole of the left arm.
Whole face.
The whole of the right side.
Head.
The whole of the left side.
Whole head.
Whole body.
Whole body.
Whole physical body.
Take a deep slow breath in through your nose and out through your mouth.
Again a lovely slow deep breath in through your nose.
Out through your mouth.
Your whole body feeling quiet and still.
Resting.
Continue to lie here for as long as you want to.
Allowing this sense of serenity,
Calm and quiet to just wash through you as you breathe in,
As you breathe out.
Namaste.
