Find a comfortable position laying down on your back.
And do what you need to do to really become comfortable so you can remain still for the remainder of the meditation.
Take all the time you need to become comfortable.
And allow the body to slowly and naturally begin to find some stillness.
Once the physical body becomes still,
Bring awareness to your breath and take a few deep and exaggerated breaths.
Perhaps exhaling out the mouth to encourage a deeper sense of letting go and release.
Allow the body to begin to feel heavy on whatever it is you're laying upon.
And allow your mind to become present in the space.
Now is the time to be here.
Now is the time to fully be in this practice.
Any external feelings and thoughts in your psyche allow them to become drawn inward to this very moment.
Feel the breath at the belly.
And notice the rise and fall of the breath.
Notice the natural movement of the breath.
And let this movement of breath wind you down even more.
Allowing the body's natural response to rest,
To activate.
It knows just what to do.
You can allow your body to release effort.
You can allow your mind to release effort.
Give yourself permission to let go.
Feel rise and fall of the breath.
Body releases a little bit more with every exhale.
And becomes even more present and aware with every inhale.
Begin to count down your breaths,
Starting with 19.
And every exhalation,
Simply count down.
Use this as a simple tool to keep your mind engaged in the breath.
Release any feeling or need to get to zero.
Simply be present.
This ongoing and continual breath.
Aware is the mind when it's not on the breath.
Stay with the practice.
And wherever you are in your counting,
Let it go.
Let go of the numbers and be simply with sensation in the body.
Follow along with my voice as we scan through pieces of the body.
Your sense or visualize,
Your right hand thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Ball mound,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Whole right side of the body.
Bring awareness to your left hand thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Ball mound,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Whole left side of the body.
Bring awareness to the pelvis,
The whole pelvic bowl,
The whole abdominal cavity and all the organs inside,
Navel center,
Low back,
Diaphragm,
Rib cage,
Both lungs,
Heart center,
Sternum,
Right side of the chest,
Left side of the chest,
Collar bone,
Back of the neck,
Sides of the neck,
Front of the neck,
Whole neck,
Chin,
Jaw,
Upper lip,
Bottom lip,
Whole mouth,
Tongue,
Right cheek,
Left cheek,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Nose,
Whole nasal cavities,
Right ear,
Left ear,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Center of the forehead,
Back of the head,
Whole skull,
Whole brain,
Crown of the head,
Whole body,
Whole body,
Whole body.
Release or visualize your whole body.
Every exhalation,
Allow the body to release and surrender even more.
Allow the natural workings of your body system to function in an optimal way.
Allow any areas in your physical body that feel tense or tight to let go and release and sense and visualize your body as a whole unit in perfect balance and in perfect harmony.
In your mind's eye,
See yourself laying wherever you are laying,
Almost as if you were rising above your body and looking down and noticing the room in which you are in,
The position you are in,
And simply observing.
Take your perspective even broader and envision the entire building that you are in.
Notice the landscape around the building.
Take your perspective even broader and envision the surrounding area within a few miles,
Taking in the sights,
Maybe other people or animals.
Take your perspective even broader and see the entire region,
Maybe the county or the city or the town.
Then zoom out even more to see the entire state or province,
The entire region.
Then zoom out even more to see the entire country,
The landscape,
The people,
The cities.
And zoom out even further to see the entire continent.
And zoom out even further and see the entire earth,
The people,
The collective,
The land,
The waters,
The animals,
All that make up the earth.
Then zoom out even further to see the space around the earth,
However that looks in your mind's eye.
And zoom out even further to see other planets,
Other moons,
The sun.
And zoom out even further to see other galaxies.
And zoom out even further to see the infinite of space.
And to bring it back by seeing all the galaxies.
Zooming in to spot the Milky Way galaxy,
However that looks in your mind's eye,
Whatever that means to you.
And zooming in to see the sun and planets.
And zooming in to see the earth.
And zooming in to see the continent in which you are in.
And zooming in more to see the country,
The land masses,
The landscapes.
And zooming in to see the region or the state.
And zooming in to see the city or the land,
The town.
Zooming in to see the space in which you are in.
Zooming in to see the room or the specific location you are in.
And zooming in to see your body.
And zooming in to be in your body.
To be within the comfort of your physical body.
And to feel your breath.
Begin to sense the sounds around you.
Begin to sense the air around you.
Begin to deepen your breath.
Allow your nervous system to relax even more.
You might find you would like to remain laying here longer.
Or you might find it's time to slowly transition into a more wakeful state.
Do what feels best for you.
