Find a comfortable place to lay down,
With your feet apart,
The palms of your hands facing up.
Close your eyes,
Get any little wiggles out,
And take a long,
Deep breath.
And as you breathe out,
Feel yourself letting go.
Become aware of outside sounds,
Just allow any little noises to come through,
And gradually come back to the room.
Develop your awareness of your room,
Yourself laying down.
Become aware of yourself just relaxing,
Become aware of your breathing.
You don't have to do anything,
Just be conscious that you are breathing.
And now we're going to move into what's called the rotation of consciousness.
So it's bringing awareness to different parts of the body,
And there's nothing you need to do,
There's nothing you need to think about,
Just follow the sound of my voice,
And bring your attention to that body part.
So bring your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Your side,
Your waist,
Your hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole of your foot,
Top of the foot,
And your right toes,
One,
Two,
Three,
Four,
Five.
Bring your awareness to your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Your kneecap,
Calf,
Ankle,
Heel,
Sole of your foot,
Top of your foot,
Your left toes,
One,
Two,
Three,
Four,
Five.
Now bring your awareness to the top of your head,
Your forehead,
Right eyebrow,
Left eyebrow,
Between your eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
The right side of your cheek,
The left side of your cheek,
Your upper lip,
Lower lip,
Your chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of your chest,
Left side of your chest,
Middle of your chest,
Your navel,
Upper abdomen,
Lower abdomen,
The right side of your groin,
The left side of your groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf,
Left calf,
Right ankle,
Left ankle,
Right toes,
Left toes.
Now the back of your body,
The right sole of your foot,
Left sole of your foot,
Right heel,
Left heel,
Right calf,
Left calf,
The back of your right knee,
Back of left knee,
Back of right thigh,
Back of left thigh,
Your right buttock,
Your left buttock,
Right hip,
Left hip,
Your whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Now your whole body.
Bring your awareness to your whole right leg,
Whole left leg,
Both legs together,
Your whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole of the front together,
And the whole body together.
Become aware of the meeting parts between your body and where you're laying,
Whether that's on the floor,
In a bed,
On a couch,
Wherever you are.
Feel the meeting points between your body and that surface.
Bring your attention to the soles of the feet.
Feel the skin on the soles of your feet.
From the heels to the tips of your toes.
Go to the palms of your hands.
Feel the skin on the palms of your hands and your fingers.
Become aware of the lines on your palms and your fingers.
Become aware of the skin on your face,
On your forehead,
Your cheeks,
And your chin.
Bring your attention to your eyelids and feel the meeting points where your eyelids come together.
Now your lips.
Feel the meeting points between your lips.
Now bring your awareness to your natural breath.
Just become aware that you're breathing quietly and slowly.
Feel the breath.
Just become aware that you're breathing quietly and slowly.
There's nothing else to do.
Just feeling the breath move from your navel,
Your throat,
Maybe in and out of your nose,
In and out of your mouth.
Just feel the air moving in and out of your body.
And you can take a few deep breaths here.
Bringing your awareness back to your body,
Back to the room.
Wiggle your fingers,
Wiggle your toes.
And when you're ready,
Feel free to roll over onto one side and then slowly sit up.
