Namaste.
As always,
Let's begin in a nice comfortable lying down position.
Now gently close your eyes.
Take a deep breath in and as you exhale,
Feel all the cares,
All the worries flow out of you.
Make sure body is fully comfortable.
If not,
Make all the necessary adjustments to your body position to release the discomfort.
Now place your right hand on your belly,
Gently feeling the movement there along with your breath.
Now a few abdominal breaths.
Slowly breathe in while expanding the belly as much as is comfortable.
Breathe out while bringing the belly down towards the spine.
Let go of the abdominal breath now.
Relax all the efforts.
And as you lie there,
Just notice how the body feels.
Does it feel heavy or light?
Restless or still?
Now humming.
Keeping the lips closed while teeth slightly separated,
Become aware of the center of the head.
Practice humming for six breaths in your own pace.
Develop a feeling of relaxation.
Feel as if you're about to sleep.
Allow yourself to become calm and steady.
Develop a sense of awareness of your surroundings.
Keeping the eyes closed,
Create a mental image of the space surrounding your body.
Just be clear in your motivation right at the beginning.
This is not about getting rid of anxiety.
No matter how strong the temptation may be,
This whole journey in meditation is about changing the relationship with anxiety.
Not just for you,
But also for those around you as well.
The practice begins now by just taking the attention to different parts of the body.
Become aware of the right hand.
Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Fingers and thumb.
Palm of the hand.
Back side of the right hand.
Wrist.
Forearm.
Elbow.
Upper part of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Waist.
Right side hip.
Right thigh.
Kneecap.
Calf muscle.
Ankle.
Right foot heel.
Sore of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side of the body.
From toes to the fingers,
Fingers to the toes.
Whole right side of the body.
Now go to the left hand.
Become aware of the left hand thumb.
First finger.
Second finger.
Third finger.
Little finger.
Fingers and thumb.
Palm of the left hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper part of the left arm.
Left shoulder.
Left armpit.
Left side of the torso.
Waist.
Hip.
Left thigh.
Kneecap.
Calf muscle.
Ankle.
Left foot heel.
Sole of the left foot.
Big toe.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side of the body.
From toes to the fingers,
Fingers to the toes.
Whole left side of the body.
Now to the back.
Become aware of the lower back.
The right buttock.
The left buttock.
Middle back.
Upper back.
The right shoulder blade.
The left shoulder blade.
Back of the neck.
Back of the head.
The whole back together.
Now go to the top of the head.
The crown of the head.
Forehead.
Both sides of the head.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right side cheek.
Left side cheek.
Bridge of the nostrils.
Right nostril.
Left nostril.
Upper lip.
Upper jaw.
Tongue.
Lower jaw.
Lower lip.
Chin.
Throat.
Right collarbone.
Left collarbone.
Chest.
Left part of the chest.
Middle part of the chest.
Right part of the chest.
Upper part of the belly.
Middle part of the belly.
The belly button area.
Lower part of the belly.
Lower part of the belly.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
Buttock,
Spine,
Shoulder blades.
The whole of the front.
Abdomen,
Chest.
The whole of the back and front together.
The whole head.
The whole body.
The whole body.
The whole body.
Become aware of your breath now.
Feel the path of your breath.
Just notice that breath flows in through the nostrils to your lungs and from lungs comes back to the nostrils to flow out.
Simply follow the path of your breath.
Now,
Keeping the awareness on the breath,
Start mentally counting down your breath from 27.
As the breath comes in,
Count 27.
And as it flows out,
27.
Breathe in,
26.
Breathe out,
26.
So on.
It's completely normal to make mistake or forget the countdown.
If this happens,
Simply start the countdown again from 27.
Now,
Let go the countdown.
Let go the breath awareness.
And bring your focus on the front of the closed eyes.
Now,
Imagine.
Picture yourself on a beach.
In the early morning.
It's before sunrise.
You are alone on the beach.
A beautiful beach.
Calming and peaceful.
You start walking on the sand of the beach.
Feeling the sand touching soles of your bare feet.
Listening to the waves as they are coming and breaking at the shore.
Noticing the distinct fragrance of the sea.
Some distance from you,
There is a small wooden cabin on the beach.
You are walking towards that cabin.
Walking barefoot.
Feeling the touch of the sand and wind.
Listening to the soothing sounds of the waves.
As you are reaching to the entrance of the cabin,
It's becoming clear that cabin is locked.
So you are just deciding to sit down on the porch of the cabin.
Gently closing the eyes and becoming still.
A sense of deep peace and harmony is enveloping you.
As the sounds outside are fading away into the distance.
Peace and harmony are starting to pervade whole of your being.
Now,
With feeling,
Mentally say to yourself three times,
I am at ease.
I am completely relaxed.
Come back to the breath.
Notice your body and the surface beneath it.
Remember your surroundings,
The place you are lying down.
Being ready to come out of the practice.
Slowly become aware of the body internally and gently move your fingers.
Move your toes,
Feet side to side.
Move your head side to side.
If you feel like,
Give your body a good stretch.
Now without any hurry,
Whenever you are sure that you are wide awake,
Sit up slowly and open your eyes.
Namaste.
