Hello and welcome.
I would like you to find a position where you're comfortable,
Where you can lie down or be seated,
Where you can be warm and relaxed,
Taking a few moments to find that position and settling down.
And once you are settled,
Moving your attention to the breath,
Simply observing the breath,
Noticing how the body senses the rise and fall,
The expanding and contracting,
Sitting with your breath and moving attention to the feet,
Noticing all parts of the feet,
The parts of the feet that make contact with the earth,
Noticing all the sensations in the feet,
Noticing all the different areas of the feet,
The balls of the feet,
The arches,
The heels,
The toes,
Noticing how the feet feel if they're cold or warm,
If there's any pain or tingling,
Noticing the sides of the feet,
The soles of the feet,
Sending the breath into the feet and wishing the feet well,
Moving attention up to the ankles and the lower legs,
Noticing the whole of the lower legs,
The shins,
The calves,
The muscles inside the lower legs and sending the breath here,
Breathing into the lower legs and breathing out from the lower legs,
Into the whole of the lower legs and wishing them well.
And then taking awareness to the knees,
The back of the knees,
The sides,
The kneecaps and inside the knees,
Noticing if there is any pain,
Breathing in and out of the knees,
Sending a healing breath there and wishing the knees well,
Moving up to the thighs,
The front of the thighs,
The back,
Simply observing the sensations that you feel there,
Sending a healing breath to the thighs,
Breathing into the whole of the thighs and breathing out and wishing them well,
Moving your awareness to your hips and the pelvis,
Noticing how they feel today,
Noticing how the hips make contact to the floor or the bed,
Noticing the whole of the pelvis,
Noticing the organs that lie within,
Observing the sensations that you feel there,
Sending a breath to the hips and the pelvis and wishing them well and moving your attention up to the torso,
The lower back,
The upper back,
The whole of the spine,
The abdomen,
The rib cage,
The organs that lie within,
Noticing all the sensations there,
Noticing if there is any tightness,
Any pain or discomfort and sending the breath there,
Breathing in and out,
Noticing the movement in this area as you breathe in and out,
Sending the whole area,
The abdomen,
Back,
Rib cage,
Some love and gratitude and wishing them well and now the chest,
Noticing the heartbeat,
Noticing the sensations in the chest,
The rise and fall of the chest,
Finding a light there,
A light of loving kindness that you send to your whole body,
Finding the breath there and simply observing the breath in the chest,
In and out and wishing the heart well,
Taking awareness to your shoulders,
The shoulder blades,
The neck,
Noticing how they feel,
If there is any tension or tightness,
If they feel stiff,
If there is some pain and releasing all of it,
Everything that is stored there,
Taking a deep breath into the shoulders and neck and with the exhale,
Releasing,
Relieving,
Giving gratitude,
Wishing the shoulders and neck well and the arms,
The upper body,
The elbows,
The forearms,
Hands and wrists and fingers and fingertips,
Moving attention,
Noticing sensations all through the arms and the hands,
Breathing into the arms and hands,
Breathing out from the arms and hands and wishing them well.
Getting up to the face now,
Noticing the jaw,
The mouth,
The lips,
The cheeks and nose,
Noticing the breath as it makes contact with your nostrils,
Noticing the ears,
The eyes,
The eyebrows,
Seeing that the face is relaxed,
Observing all the sensations in the face,
In the head,
The forehead,
The temples,
The back of the head,
Breathing in and out from the face and the head,
Releasing and relaxing,
Sending a healing breath and wishing them well.
Noticing the whole body now,
Observing how the body feels,
All the sensations in the body,
Breathing in to the whole body,
Breathing out from the whole body,
Sending love and gratitude to the body,
Wishing the body well,
Staying with the body for as long as feels good.
Thank you for joining me today and Namaste.
