Hello and welcome.
My name is Rivka and this is a short meditation to help you relax and focus.
Lay on your back.
Cover your eyes.
Covering the head,
Perhaps the thighs.
Getting a blanket or something to cover yourself with.
Get cozy.
And breathe in through the nostrils,
Filling the body with air.
And exhaling through the nose.
A rotation of consciousness is a guided meditation in which you follow my voice to bring the light of your awareness,
Your attention to different points in the body.
All you need to do is listen to my voice and follow with your attention.
Keep breathing gently,
Sweetly,
And we'll begin on the right side.
Bring awareness to your right thumb,
Your right index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Into your armpit,
Down the right side of your rib,
Your right lung,
The right waistline,
Hips,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the right foot,
Sole of the right foot.
Hold the entire right side of your body in your awareness,
The whole right side.
Feel your right side with your awareness now.
Move your awareness to your left hand,
Middle finger,
Ring finger,
Pinky finger,
Palm of your left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Your left armpit,
Left side of the rib case,
Left lung,
Your left waist,
Hip,
Thigh,
Kneecap,
Back of the knee,
Shin,
Ankle,
Top of the left foot,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe.
Wash the entire left side of your body with your awareness,
Whole left side.
Feel the entire left side of your body now.
Now to explore the back of your body,
Moving from right to left fairly quickly.
Feel the sole of your right foot,
The sole of your left foot,
The soles of both of your feet together,
The back of your right heel,
The back of your left heel.
Feel both heels together,
The right calf,
The left calf,
Both calves together,
Back of your right knee,
Back of the left knee,
The backs of both knees simultaneously,
Right hamstrings,
Left hamstrings,
Both sets of hamstrings together,
Right buttocks,
Left buttocks,
Both sides of your buttocks,
Back of your pelvis,
Lower back,
Middle back,
Upper back.
Feel your right shoulder blade,
Left shoulder blade,
Both shoulder blades together,
Right arm,
Left arm,
Both arms together.
Feel the back of your neck,
The back of your head,
The crown of your head.
Feel your entire back body.
Now feel the crown of your head,
Your forehead,
Your right eyebrow,
Left eyebrow,
Both brows together,
Brow center,
Right eyelid,
Left eyelid,
Both eyelids together,
Right eyeball,
Left eyeball,
Both eyes together.
Feel your right nostril,
Left nostril,
Both nostrils together,
The bridge of your nose,
Tip of your nose,
Your whole entire nose.
Feel your upper lip,
Lower lip,
Both lips together.
Feel your chin.
Feel the right side of your jaw,
The left side of your jaw,
And feel both sides of your jaw together.
Then feel your whole face.
Feel your whole face.
Feel the right side of your head,
The left side of your head.
Now feel both sides of the head together.
Feel the right side of your throat,
The left side of your throat,
And feel your whole neck and throat together.
Feel your right collarbone,
Your left collarbone,
And both collarbones together.
Feel the right side of your chest,
The left side of your chest,
Both sides of your chest together.
Feel your whole chest all together.
Feel the area of your abdomen from your ribs to your belly button,
Low belly,
Your pelvis,
Your pelvic floor,
Both thighs,
Both kneecaps,
Both of your shins,
Both of your ankles,
The tops of both of your feet.
Feel your right leg from your toes to your hip.
Feel your left leg from your toes to your hip.
Feel the entirety of both of your legs together.
Feel both of your legs.
Feel your right arm from your fingertips to your shoulder,
Your left arm from your fingertips to your shoulder.
Now feel both of your arms together.
Feel your arms and feel your legs.
Feel your arms and your legs and add your entire torso.
And now add your head to your feeling experience now.
And now feel your breathing inside your whole body,
Your whole body.
And allow the attention to return to the breath.
Just noticing the passage in through the nose and out through the nose.
And then gently if you are going to get up,
You can do that by turning over to one side,
Coming up to a seat.
If you're gonna lay here a little bit longer,
Thank you for joining me.
Textbookpolice.
Drops
