Find a comfortable place to lay down,
Either on a bed,
On a blanket or yoga mat.
Just make sure that you're comfortable.
Let your body move and shift around a little bit until you feel settled and until you feel like you can really let go.
Close your eyes.
Let your breath find its own rhythm.
Let it settle down.
Feel your body relaxing more and more with every breath out.
Every outward breath is helping you to release a little bit more into the ground or a bed.
Let the surface support you.
You don't need any muscles to be able to lay on your back,
So let all the muscles relax.
Let them rest.
Let all your muscles soften fully.
Feel the support of the ground.
It's holding you up.
It's fully supporting you,
So you don't need to support any part of your body.
Let the ground support you.
Now let your awareness sink into the ground with every outward breath.
Let it go deeper and deeper.
Feel the vastness of the ground below you.
Feel the solidity,
The strength.
Feel how this vastness and strength of the ground supports you deep,
Deep underneath.
There is a whole strong support system for you.
There is no need for tension.
You can let it all go.
Breathe into the support of the ground.
Now slowly start to bring your awareness back to your body.
Feel your body from the toes,
Through the feet,
The lower legs,
Knees,
Thighs,
Buttocks,
The belly,
The chest,
The whole of the back,
From the lower,
The middle and the upper back.
Feel your shoulders,
Your upper arms,
Elbows and lower arms.
Feel your wrists,
Your hands and your fingers.
Feel your neck,
Your face,
The whole head,
The skull.
Feel your entire body again,
How it's laying on the ground.
Start to gently move your fingers and your toes.
Stretch your feet and your arms if you feel like.
Bring some movement into your body.
Find whatever feels good for you.
And whenever you are ready,
Just take your time.
You can gently open the eyes.
And whenever you are ready,
You can slowly sit up again.
Don't rush.
Give yourself plenty of time to get back.
If you'd like to still lay or sit here,
Just do so.
Thank you so much for meditating with me and have a great day.
