Take a moment now to get comfortable either on the floor or on a chair.
Let your arms rest gently on the ground,
By your side or gently on your lap.
Let your feet relax by uncrossing them and letting them flop out to the side.
Gently closing your eyes over now.
Please feel the weight of your body as it rests on the floor or as you sit on the chair.
Through this meditation I'm going to guide you to notice any sensations in your body.
Just let your attention focus now on my voice as I guide you through.
To start we're going to take three big breaths in and three big breaths out.
Take a big breath in through your nose and then out through your mouth.
Again in through your nose and out through your mouth.
Gently breathing in deeply and breathing out deeply.
Just feeling your body relax and soften as you exhale.
Again breathe in through your nose and out through your mouth.
Feel your body now against the floor or the chair.
Just notice how you're feeling in your body and any sensations you notice.
Let your breathing return to normal now and just notice the gentle rising and falling of your belly with each in-breath and with each out-breath.
To start by taking your attention to your feet.
Do you notice there?
Feel the weight of your feet as they rest on the floor and just notice the position of your feet and which part of your feet is touching the floor.
Notice any sensations inside the feet now.
You might notice tingling,
A heaviness,
A lightness,
An ache,
Any movement or just maybe nothing at all.
Travel all the way along the bottom and the top of your feet all the way up to your toes and just notice what you feel there.
Just notice each toe and move your attention from toe to toe noticing how they feel.
You now notice the space between the toes.
Now bring your attention to the tops of your feet and then down to your ankles.
Bring your attention up your shins and around to your calves and noticing how the back of your legs feel.
Now bring your attention to your knees,
The front of your knees and the back of your knees noticing any sensations there.
You may notice how your shins feel touching the floor or against the edge of the chair.
See if you can notice which particular spot on your shins is touching the floor.
Now bring your attention to your thighs,
Starting at the front of your thighs and then to the back.
You're moving your focus now up to your hips,
See what sensations you feel there.
Notice any sensation in the whole of your legs now,
All the way up to your hips.
Now bring your attention to your lower back and your bottom area.
Notice any sensation such as tingling,
Tightness,
Aching,
Lightness,
Heaviness,
Maybe nothing at all.
Just notice how your lower back and your bottom is resting on the floor.
Bring your attention to the lower back area,
Going all the way from your lower back up to the middle of your back and then up to your shoulder blades.
You might feel stiffness or tension or an ache or nothing,
Just whatever you feel,
Just simply notice it.
Moving your attention now around to the front of your body,
To your tummy area and your rib cage.
Noticing how that feels as you inhale and exhale.
Slowly move your awareness to your chest,
Noticing any sensations you find there.
Notice the lungs themselves as you breathe.
Does the breath reach into all of your lungs?
And do you notice that your chest is moving when you breathe?
Or just whether your tummy area moves when you breathe?
There's no need to change how you breathe,
Just notice what your body is doing.
Now noticing your heartbeat and just see if you can pick up on any sensations and movements in the heart.
Notice if your heart is beating slow or fast or any other sensations in or around the heart area.
Moving your attention back now to the top of your shoulders.
Slowly moving your awareness down to the upper arms,
Feeling your elbows and forearms.
Let your attention rest for a moment on your hands,
The palms of your hands,
The backs of your hands.
Just see if you can feel each separate finger now,
Each fingertip and even the spaces between your fingers.
Slowly move your attention now back up to the top of your hands,
Going back up your arms,
All the way up to your shoulders and your neck area.
Just noticing your neck and your throat and any sensations there and gently up to the back of your head.
Now bring your attention to the top of your head and just simply feel whatever sensations are there,
Tingling or a tightness,
A heaviness,
Whatever you feel in your whole head area.
Become aware now of your face and just notice how your lips and your mouth is feeling.
Is your mouth open or closed?
Noticing your cheeks,
Your nose and just the feeling of the breath as it moves in and out of the nostrils or in and out of your mouth.
Noticing any feelings around your eyes and your eyelids.
Moving up slightly to your forehead,
You might notice some tension or tightness there or you might not notice anything at all.
Now we're going to take a moment to scan through your entire body,
Starting from the top of your head all the way down to the tip of your toes.
And as you do that,
Just allow your breath to become more full,
Taking a few deep breaths and expanding out your tummy when you breathe in.
And then when you breathe out,
Breathe out deeply and let go of all of your breath.
Just gently and gradually start now to become aware of your surroundings.
And when you feel ready,
You can open your eyes and just take as much time as you need to do this.
Or if you like,
You can just lie there for a few minutes just feeling and noticing your breathing,
Noticing any sounds around you and noticing how you feel.
You may also notice how you feel differently to when you started this meditation.
Just let yourself lie in relaxation now.
Thank you.
God Bless.
God Bless.
