Find yourself a comfortable position for this practice.
Gently close your eyes and mouth.
Take a deep breath in through the nose and feel the calmness spread throughout the body.
As you breathe out,
Feel all your stress and worries flowing out of your body,
Flowing out of your mind.
Start to let go of the outside world.
With each breath,
Let go even more.
Experience a state of relaxation.
Experience the harmony between body and mindfulness.
Become aware of your body.
Feel your lower body relaxing.
Feel your upper body relaxing.
Feel your head relaxing.
Feel your arms relaxing.
Feel your hands relaxing.
Feel the body from head to toe.
Complete awareness of the whole body.
Relax your mind.
Relax your body.
Allow your natural breath to take place.
Observe your natural breath as it moves from the navel to the throat.
Feel the awareness of your natural breath.
Do not force,
Do not change,
Do not interrupt the rhythm of your breath.
Feel yourself becoming more relaxed than before.
Now listen to the sound of your breath.
Allow the sound of your breath to take you into a deeper state of relaxation.
Feel your body relaxing.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose,
Your sinuses,
The back of your throat,
Into your lungs.
There is a sense of warmth as you exhale the breath.
Feel this warmth on your upper lip as you breathe out.
The natural breath flows through both nostrils during the inhale and the exhale.
Let's now take in some conscious breaths.
Take a long,
Slow inhalation followed by a longer,
Slower exhalation.
Make your exhale even slower.
Notice the slight pause after the exhale.
Slow inhale.
Then slow exhale and pause.
When you need to inhale,
Please do so.
Long,
Slow inhale.
Longer,
Slower exhale.
And then pause where the body is neither breathing in nor out.
Please continue breathing in this way for the next few moments.
Now let your natural,
Harmonious breath take place,
Releasing any control over the inhale or exhale.
Now you will rotate your awareness throughout different parts of the body.
Allow your mind to move freely from one body part to the next.
Please say the name of the body part to yourself as you visualize that specific body part and allow the body to relax after making that mind-body connection.
Do not move the body part.
Just feel it with all of your attention.
The practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Body.
Knee.
Ankle.
Heel.
Top of the foot.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Moving now to the left side.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calve.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now going to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrow.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole head.
The whole torso.
Complete awareness of the whole body.
The whole body.
Complete awareness.
With each breath,
Allow this relaxation to take over your whole body.
With each breath,
Allow this relaxation to take over your whole body.
With each breath,
Allow this relaxation to take over your whole body.
With each breath,
Allow this relaxation to take over your whole body.
