This meditation can be done lying down on your back in Shavasana,
Taking the feet wider than hip assistance and letting the feet fall open,
Arms away from the body,
Palms face up,
No tension in the neck as the head is supported,
Beginning to settle here,
But scanning the body to see if there's any adjustments you can make to make yourself even 10% more comfortable.
And then settling,
Finding the body in stillness.
The only part of the body that's moving is the breath,
The navel gently rising and falling with each subtle inhale and exhale,
Sensing that with each inhale,
We take in nourishment and with each exhale,
Feeling the body,
Inhaling nourishment,
Exhaling purifying and just watching the navel rise and fall,
Feeling totally supported by the ground beneath you.
And with each exhale,
We sink a little deeper,
Letting gravity take our body,
Noticing each point of contact with our body and the ground beneath us,
Totally weighted and supported.
And now directing your attention to all 10 toes,
Bringing your awareness to the tops of your feet,
Traveling down to the soles of your feet,
Ankles,
Shins,
Mentally massaging your calves,
Sending breath to your knees.
Focus on the front of your thighs,
Back of your thighs.
Feel your hips totally weighted,
Heavy,
Scanning the stomach and making sure there's no tension there,
Letting go,
Moving up to the chest,
Bringing your awareness to your ribs and your lungs and your heart,
Pausing here on the heart space and then traveling down to the fingertips,
Mentally scanning for all of your fingers and thumbs,
Back of the hands,
Palms,
Wrists,
Focusing on your forearms,
Send breath to your elbows,
Upper arms,
Massaging your shoulders with your mind,
Bringing your attention to your shoulder blades,
Send breath all the way down your spine,
Nourishing breath and then all the way back up.
Think of your throat,
Sense your neck tensionless,
Awareness to your jaw,
Relax the tongue,
Think of your teeth,
Lips,
Sense air coming into your right nostril and out the left,
Out the right,
Tip of your nose,
Cheeks totally relaxed,
Eyelids heavy,
Eyebrows without tension,
Focus on your third eye,
Notice any sensations here,
Sense the whole face at once relaxed,
The whole head at once,
Awareness over your entire body,
From your toes to the crown of your head and now sense that each point in the body is a point of light,
Each point in the body a point of light,
Your whole body completely illuminated,
Sense yourself bright and vital.
Bask in the presence of your own light and know that you are an intelligent,
Beautiful,
Loving human being capable of giving and receiving so much love.
Sense gratitude in the heart.
Stay here for the next few moments in light,
Love and gratitude.
And whenever you're ready,
Beginning to wake up the body slowly with movement,
Remembering where you are,
But taking with you your light,
Love and gratitude.
Bask in the presence of your own light and know that you are an intelligent,
Beautiful,
