So for this practice,
If you're able to get into a lying position,
Either on your bed,
On the floor,
Or by reclining your chair,
That would be ideal.
Let your body sink into the surface where you're lying.
If it's comfortable for you,
Stretch out your legs and allow your feet to fall away in a relaxed pose.
You may close your eyes,
Or if you prefer,
You can leave them open.
As you begin,
Recognize that by doing this,
You're taking charge of your health.
It's best to stay awake.
If you find yourself falling asleep,
You can experiment with changing your position,
Perhaps sitting up.
Practice with your eyes open rather than closed,
And continue with a gentle awareness to adjusting to your needs.
Realize that this is a nourishing time,
A time to open to sources of healing.
It's important not to try too hard to relax.
As best you can,
Become aware of each passing moment.
Realizing you're already in it.
The moment is already here.
Feeling whatever you're feeling without need to change it.
Bringing your attention to your body breathing.
Notice any movement in the belly or the chest,
And direct your attention to these sensations of breathing.
Breathing in,
Notice the expanding.
Breathing out,
Notice the deflating.
Allowing the body to become heavy and sink into the floor.
Breathing in,
Breathing out.
When you're ready,
Shift your attention to your toes.
Taking your attention away from your breathing and moving it down your legs and into your toes.
As best you can,
Become aware of the sensations in your toes.
It's not important what they are.
Just feeling your toes as they are.
Even a blank is okay.
Breathing in,
Imagine the breath moving down to the toes.
Breathing out,
Imagine the breath moving up from the toes.
On and out breath,
Letting the toes dissolve and moving your attention to the bottoms of your feet.
Breathing in,
Imagine the air moving to the bottoms of your feet.
Breathing out,
Imagine the air moving up from the bottoms of your feet.
Gently shift your awareness to your heels.
To the tops of your feet.
Spread your awareness to your ankles.
And then letting go of your feet,
Bring your attention to your lower legs.
Breathing in,
Imagine the air going down to your lower legs.
Breathing out,
Imagine the air coming up from your lower legs.
Noticing the sensations on the surface of your skin and also the deeper sensations in your lower legs.
Gradually shift the attention to your knees.
And bringing your attention up into your thighs.
Again bringing the awareness to the deeper sensations and the sensations on the surface.
Breathing into the thighs and breathing out from the thighs.
Bringing your attention to the hip region and into the buttocks.
Bringing your awareness to your pelvis.
And gently scan your attention over from your left hip across your pelvis over to your right hip.
Notice the sensations that are present in your pelvis.
Gently shift your attention into your lower back.
Using any tightness or movement as you breathe in this region.
Bringing your attention to your mid-back and your upper back.
Noticing any sensations from breathing,
From the contact of the surface that you're lying on.
Then wrap your attention around the front of your body.
And notice the movement of your belly or any other sensations in your abdomen.
Letting your attention travel up to your chest.
See if you can notice your heartbeat.
And if you can't,
That's okay.
It's still beating.
And gently bring your attention to your shoulders.
And breathing into your arms.
Noticing any sensations in your wrists or the backs of your hands.
Gently moving the attention around to the palms of your hands.
And breathing into your fingers.
Notice if there's any tingling or temperature sensations in your fingers.
Adopting an attitude of relaxed observation as you notice the sensations in your hands.
And very gradually,
Let your attention travel back up your hands into your arms and shoulders.
And into your neck.
Noticing any sensations of swallowing or breathing in your neck.
Letting your attention travel up to your face.
Notice your jaw and chin.
Your lips.
Notice any sensations in your mouth from breathing or swallowing.
Notice any sensations in your tongue.
And bring your attention to your nose.
If you can feel the breath traveling through your nose.
And up to your eyes.
And the muscles around your eyes.
Bringing awareness to your ears.
And your forehead.
Breathing into the entirety of your face.
Your face doesn't need to portray any particular messages right now.
Let it be your relaxed face.
Let your awareness travel up to the back of your head where it's in contact with the surface you're lying on.
Travel to a spot right on the top of your head.
See if you can imagine a spot the size of a coin on the top of your head.
And imagine the breath is moving through from the top of your head.
Breathing in and all the way down to your toes.
You can appreciate your whole body lying here,
Breathing.
Just being present in each moment and letting go of any desire to do anything.
Just being awake in a relaxed state right now.
When you're ready,
You can slowly bring attention to the room where you are.
And gradually you can move the small muscles of your fingers and toes.
And then move your arms.
Slowly roll onto one side or start to take your chair out of the reclined position.
And then push yourself up to sitting.
And if your eyes are closed,
You can open them up and bring your attention into the room where you're sitting.
And when you're ready,
You can slowly move back into your normal day activities.
Thank you for practicing with me.
