Welcome to this meditation.
And before we get started,
Just find yourself in a comfortable position lying down on your back.
It doesn't matter whether it's on your bed or on your yoga mat.
Just finding somewhere that the body can relax fully and completely.
And taking your time to set up,
Maybe popping a pillow underneath your head or behind your knees.
Letting the arms fall away from the body and the toes fall out wide.
And once you've found yourself in a comfortable position,
Drawing your attention into your breath.
And start to lengthen the inhale and the exhale in and out through the nose.
Notice with every exhale how the body starts to fall a little bit heavier into the ground or mat beneath you.
And notice the body expand with your inhale and contract with your exhale.
Maybe taking a moment to just realize that this might be the first time today that you have paid any attention to your breath.
And knowing that the body is grounded and that your breath is your anchor.
You are safe here to fully relax and unwind.
Just noticing if you're holding any tension in your jaw,
In your shoulders,
Or in your hips.
And letting that melt away into the surface beneath you.
Taking your attention to your toes.
Just notice if you can consciously relax your toes just 5% more.
And taking your attention to the soles of your feet and into the heels.
Just letting any tension melt away into the surface beneath you.
And as you remove your attention up the lower leg,
Again,
Just consciously unravelling any tension.
That you hold here as we move into your knees.
Up into the thighs,
Into the hips.
Letting your awareness here melt away any tension.
Relaxing the glutes.
Softening the belly.
And releasing any tension as we move up one rib at a time into your chest.
Into your shoulders.
Into your upper arm.
Into the elbows.
Down the forearms into your wrists.
And taking the attention to the palm of the hand.
And into every finger.
Into the back of the hand.
And the back of the arms.
Into the back of the neck.
And from the neck,
We release the tension in the jaw.
And taking your attention to all the tiny muscles around the eyes.
Releasing any expression in your face.
And softening at the temples.
And into the back of the head.
And into the shoulders.
And into the crown of the head.
And just taking one more moment here to notice if there's anywhere else in your body that you need to soften.
And taking your attention there now.
And just noticing that there's nothing to do here but just be held by the surface beneath you.
Enjoying the stillness and the silence here for a couple of minutes.
Very gently coming back to the breath.
Bringing that breath to the front of the mind.
Noticing how it feels to breathe in and out of the belly once again.
And keeping the eyes closed and letting the residue of your body scan wash over you.
And placing your hands on top of your heart.
And breathing deeply into the palms of your hands.
Knowing that all you will ever need is beneath you.
Beneath these two hands.
And taking a moment of gratitude for your practice.
And thank you for joining me.
Namaste.
