Welcome to this extended body scan to support deep rest.
After the meditation,
The music will continue and eventually fade to allow you to drift into sleep.
Now is a good time to set yourself up for our practice.
Make sure you have a comfortable space to sit or lie down on your back or on your side.
You can place a pillow or bolster beneath your knees.
You can have a cushion under your head.
It is nice to make the room dark with a scarf or eye pillow.
You may want to cover yourself with a blanket and turn any electronic devices away from you.
Create a cozy space.
This is your rest nest.
Let's begin with a slow breath in and out.
Settle into your body.
Settle your body down into the ground.
Feel the ground underneath you holding and supporting you in your practice today.
Feel secure here in your body.
Letting go into the ground.
Take a deep breath in and as you exhale,
Imagine your body becoming heavy.
Very heavy and sinking into the ground.
Heavy as though you were filled with sand.
And again,
Deep breath in and as you breathe out,
Body heavy,
Melting into the soft perceptive ground underneath you.
Body heavy and sinking.
Heavy and sinking.
Sinking down into the ground a little deeper like your body is full of sand.
Your body is heavy and relaxed.
In this practice,
Allow your awareness to move through your body as you are guided.
Feel each body part and move on to the next one prompted.
Do not worry if you cannot feel every body part.
Sense your jaws,
Lips,
Notice your upper lip,
Lower lip,
Between the lips.
Become aware of sensation in the roof of your mouth.
Notice teeth,
All surfaces inside the mouth all together,
The entire mouth.
Now feel your nose.
Become aware of your breath passing through the nostrils.
Notice your ears.
Feel the wrinkles and folds of the ears,
Ear canals,
Inner ears.
Aware of your ears hearing.
Now feel your eyes,
Eyelashes,
Feel your eye sockets,
Eyes radiant with light and wisdom.
Notice the crown,
Back of the head,
Back of the neck,
Feel your throat,
The whole head,
Neck together,
Aware of the throat center.
Notice your right shoulder,
Arm,
Feel the thumb,
First finger,
Second finger.
Feel now the whole hand alive with sensation,
Shoulder.
Feel the whole right arm and hand together.
Notice the throat center,
Your whole hand vibrant with energy.
Become aware of left wrist.
Notice the whole left arm and hand together.
Feel the throat center.
Become aware of the chest,
Ribs,
Between the shoulder blades.
Notice the heart center,
Back,
Sense the whole back.
Feel the navel center.
Become aware of the left hip,
Buttocks,
Thigh,
Left knee,
Top of the foot,
Sole of the left foot,
Heel.
Notice the big left toe.
Become aware of the navel center,
Right hip.
Notice big right toe,
Second toe,
Third toe.
Now feel both legs and feet together.
Feel the whole body now,
The whole body.
Become aware of sensation in the root center between your sitting bones.
Feel the root center.
Aware of the navel center.
Feel navel center.
Become aware of the solar plexus area above your navel center.
Aware of the solar plexus.
Notice the heart center.
Feel heart center.
Notice your throat center.
Throat center.
Aware of the third eye between the eyebrows.
Feel your third eye.
Aware of the crown.
Notice the crown of the head.
Become aware of the whole body.
Feel the right side of the body.
Now feel the left side of the body.
Feel back body.
Side of the body facing the ground.
Back body.
Now feel front body.
Side of the body facing the sky.
Front body.
Feel the whole body now.
Whole body.
Notice the entire global feeling of the body.
Heavy and relaxed in this resting body.
Your whole body now rests in quiet,
Comfortable stillness.
Peaceful and relaxed.
If thoughts drift by,
You don't need to follow them.
Simply let them pass like distant sounds fading away.
Returning to the feeling of rest in your body.
There is nowhere to go.
Nothing to solve.
Sleep knows exactly how to arrive in its own time.
You can simply rest here.
Surrounded by ease as if you are being carried into sleep.
Breathing gently.
Sinking.
Drifting.
As sleep gently takes over.
Allow yourself to disappear into that softness now.
Sinking deeper and deeper.
Until sleep completely flows over your body.
Heavy and relaxed.
Melting into the surface beneath you.
Rest well.
Namaste.
