I'd like you to take a moment to settle into a comfortable position.
I suggest lying down with something supporting the spine or under the knees or you can simply be in a seated position.
Close your eyes and rest into stillness.
The hardest part is over.
You're here.
I want you to give yourself permission to fully surrender and let yourself be.
You're allowed to simply be here noticing whatever arises in the moment.
You might hear sounds in the background.
You might become aware of the soft inhale and exhale of the breath.
And become aware of the surface of your skin now.
This interface between your inside and outside world.
Notice any sensations that are present.
Bring awareness to how the skin feels,
Where it touches the ground.
Feel into any sensations that are from the fabric of your clothing touching the skin.
Notice any tingling or numbness.
And feel the skin stretch with the rise and fall of your chest and belly with breathing.
Bring your awareness now to the muscles in the jaw and face.
Notice if there's any tension or tightness in these muscles.
You might want to relax and let them release.
And your attention might be drawn to sounds in the background.
And that's completely okay.
If you'd like to bring your attention back to the face,
Noticing how the jaw and mouth is feeling.
Letting your eyes soften and sink back into the sockets.
And just simply saying to yourself,
Let go.
Moving your attention down now to the neck and shoulders.
You might like to tense up the neck muscles and then let them relax.
You could shrug the shoulders up to the ears and then let them fall away.
Noticing how it feels when the shoulders are released.
And again noticing any areas of tension or tightness in the neck and the shoulders.
And just as much as you can inviting this tension and tightness to be let go.
To relax,
To soften.
And moving down into the arms now.
The right arm and the left arm.
Tightening and softening the muscles in each arm.
Noticing how it feels to let go after the area has been tight and tense.
You might also like to imagine a stream of flowing energy running down the length of the arms.
There might be coldness in the fingertips,
Tingling or numbness in the hands.
And whatever is there simply allowing it to be.
If your mind wanders off from the body,
Just allowing it to do whatever it likes.
And bringing it back to awareness of the body whenever you feel necessary.
Moving your attention now to your chest,
Belly and abdomen.
Noticing the sensations in the front of the body,
Of the chest and belly.
Feel the abdomen and the stomach expanding with the in-breath and contracting with the out-breath.
Noticing the difference in feeling of the expansion and contraction of the chest and belly.
And taking your awareness to the spine now into the back body.
Feeling into the neck all the way down the spine to the tailbone.
Feel into all the muscles wrapping around the spine to the ribs,
Holding the spine in place.
Noticing which areas of the spine feel tense,
Relaxed,
Warm,
Cold or any other sensations that are present.
And just knowing that whatever you're experiencing is exactly what it needs to be.
Letting be and just becoming aware of whatever is present.
Now noticing the hips,
Pelvis and groin.
And this area is our pleasure center and often where our desires lie.
And I invite you to allow yourself to experience any desires that come up with focus on this area.
You might like to follow these desires along or let them pass through.
Desires are completely normal and it's okay to feel them in meditation.
Continuing our exploration of the body now.
Moving into the legs.
Noticing the muscles of the thighs,
Hamstrings,
The knees,
Shins,
Calves and into the feet.
Noticing the contrast of the larger muscles of the thighs with the smaller,
More finer muscles of the calves and feet.
Feeling into the tendons and muscles connecting each ten of our toes.
Again noticing any sensations that are arising.
Exploring them and allowing them to be as they are.
And becoming aware now of your whole body as a single entity.
Every limb,
Organ,
Muscle fiber,
Tendon,
Bone and cell in your body.
Bring all of it into your awareness.
Allow yourself,
Your whole body and being to simply let go and to sink deeper into the floor.
Say to yourself,
I'm allowed to be here as I am and simply let go.
You might notice thoughts,
Planning,
Reflecting and that is okay.
Feel free to follow your thoughts or allow them to pass through.
There's absolutely no right or wrong.
Simply invite yourself to accept and allow your current experience.
Noticing if there are any shifts that have occurred in the body or the mind.
There might be a greater sensation of ease or relaxation.
There might be no changes or the mind might even feel busier than ever before.
Just reflecting and noticing any shifts.
Now becoming more aware of your breathing.
Noticing the air entering and leaving the lungs.
Start inviting movement into the fingers and toes and orientate yourself back to the sensation of your body lying down or sitting.
Noticing sounds.
Noticing the air touching the skin.
And slowly when you're ready opening your eyes and enjoying this moment of simply being.
