Find a comfortable lying position.
Use pillows under your neck or your knees if it helps.
Start by taking a few deep breaths.
Breathing in and out through your nose.
Try to feel the bottom of your lungs first.
You'll know that you're doing this right if your belly expands on the inhale.
Scan your body for any tensions starting with your forehead,
Following with your neck,
Your jaws,
Your shoulders,
Etc.
Bring your attention to the point between your eyebrows.
Think about the number 1 and stay here for a while.
You'll know that you can move on to the next point when you feel a slight tingling or maybe a sense of warmth.
Bring your attention to the center of your throat and think about the number 2.
Again,
Wait until you have a sharp awareness of this point before moving to the next one.
Bring your attention to the right shoulder joint,
Number 3.
Right elbow joint,
Number 4.
Right wrist joint,
Number 5.
The tip of your right thumb,
Number 6.
Tip of your right index finger,
Number 7.
Tip of your right middle finger,
Number 8.
Tip of your right ring finger,
Number 9.
Tip of your right pinky,
Number 10.
It is normal for your mind to lose its focus and start to wander.
Acknowledge the thought that distracted you from this meditation and go back to your latest point of focus,
Repeating the number a few times.
10,
10,
10.
Back to your right wrist joint,
Number 11.
Right elbow joint,
Number 12.
Left shoulder joint,
Number 13.
Back to the center of your throat,
Number 14.
Switching to the left side now.
Left shoulder joint,
Number 15.
Left elbow joint,
Number 16.
Left wrist joint,
Number 17.
Tip of your left thumb,
Number 18.
Tip of your left index finger,
Number 19.
Tip of your left middle finger,
Number 20.
Tip of your left ring finger,
Number 21.
Tip of your left pinky,
Number 22.
Left wrist joint,
Number 23.
Left elbow joint,
Number 24.
Left shoulder joint,
Number 25.
Back to the center of your throat,
Number 26.
By now,
Both of your arms should be extremely relaxed,
Heavy.
Bring your attention to the point in the middle of your chest,
Between the two breasts,
Number 27.
Switching to the right nipple,
Number 28.
Back to the center of your chest,
Number 29.
Left nipple,
Number 30.
Center of your chest,
Number 31.
Moving down to the navel center,
Number 32.
Continuing down to the pelvic center,
Number 33.
Going down your right leg,
Starting with the right hip joint,
Number 34.
Right knee joint,
Number 35.
Right ankle joint,
Number 36.
Tip of the right big toe,
Number 37.
Tip of the second toe,
Number 38.
Tip of the middle toe,
Number 39.
Tip of the fourth toe,
Number 40.
Tip of the right little toe,
Number 41.
Back to the ankle joint,
Number 42.
Right knee joint,
Number 43.
Right hip joint,
Number 44.
Back to the pelvic center,
Number 45.
Crossing to the left hip joint,
Number 46.
Left knee joint,
Number 47.
Left ankle joint,
Number 48.
Tip of the left big toe,
Number 49.
Tip of the second toe,
Number 50.
Tip of the middle toe,
Number 51.
Tip of the fourth toe,
Number 52.
Tip of the left little toe,
Number 53.
Left ankle joint,
Number 54.
Left knee joint,
Number 55.
Left hip joint,
Number 56.
Pelvic center,
Number 57.
Going up to the navel center,
Number 58.
Center of your chest,
Number 59.
Center of your throat,
Number 60.
Ending at the eyebrow center,
Number 61.
Imagine breathing in and out of the eyebrow center.
When you feel ready,
Allow yourself to drift off.
If you are not practicing this meditation before sleep,
Open your eyes and gently wake every part of your body one by one before sitting up and getting up.
