The meditation that follows is best practice to laying down,
To finding a comfortable position,
Bringing the body into stillness.
When you feel ready to do so,
Either shutting the eyes or lowering the gaze.
Take a deep breath in through the nose and out through the mouth.
Deep breath in through the nose and out through the mouth.
Deep breath in and out.
Then letting your breathing return to normal,
Finding its natural rhythm again,
Becoming slow and soft.
And moving your awareness to your torso,
To the rib cage,
To the belly.
Just feeling the movements of the body as you breathe.
The chest expanding on the in-breath,
Contracting on the out-breath.
The belly rising as you breathe in and falling as you breathe out.
Then expanding your awareness to your arms,
Your legs,
Your head.
Feeling the whole body.
Feeling the whole body laying down.
The whole body laying down,
Breathing.
Now we're going to move the awareness from the head down to the feet.
I want you to feel all the points of contact the body has with the surface it's laying on.
Starting at the back of the head,
That small spot that's touching the floor or your bed.
Just feel that contact.
Now moving to the shoulders and the shoulder blades.
The backs of the arms.
The hands.
Moving to the buttocks.
Your hamstrings.
Half muscles.
And your feet.
Now pulling all those points together and feeling the contact the whole body has with the floor or the bed.
With your next out-breath,
If there's any last piece of holding or tension in the body,
Just try and let it go.
Release even further.
Feel the weight of your body.
Now moving your awareness back to your torso,
To the rib cage and to your belly.
Just feel the body rise as you breathe in and feel it fall as you breathe out.
No need to extend or change the breath.
Just feeling it rise on the in-breath and fall on the out-breath.
Rising and falling.
Bringing the mind,
The body,
The breath together in union.
Now gently start to move the fingers.
And the toes.
Bringing these small movements back into the body.
Maybe taking a deeper breath in and out.
When you feel ready to do so,
Slowly open the eyes.
Namaste.
Namaste.
