Lay down in a comfortable position.
You can place a pillow under your knees and one under your head.
And have the feeling that you're about to undertake a journey.
A journey into your own being.
A journey of relaxation.
A journey into awareness of the changing states of consciousness.
And that awareness is your center.
Everything revolves around this center.
And we'll begin with a body scan.
Start from the big toe of your left foot.
And move through the rest of the toes on that side.
Move to the sole of your foot,
To your ankle,
To your calf,
To your shin and your knee.
To your thigh,
The back of the thigh,
And the hip on the left side.
Move your awareness to your right big toe.
And then to the other four toes.
The sole of your right foot,
The heel of your right foot.
Your calf muscle,
Your shin,
The back of the knee,
The top of the knee.
The thigh and the back of the thigh,
The right side of your hip.
Your glutes,
Your pelvic area,
Not forgetting the sexual organs.
Move into your abdomen,
Your stomach,
Your lower back,
And your upper back.
Your hands,
Lower arms,
And upper arms.
Your shoulders,
Chest,
And the back of your neck,
Your throat.
The nape of your neck,
Your jaw,
Your lips,
Your ears and cheeks,
Your nose,
Eyes and eyelids.
Temples,
Forehead,
And finally your scalp.
Noticing your body relaxing and a slight feeling of disconnection with the body.
Connecting rather with the breath.
Breathing in deeply.
And exhaling.
Like the sound of the ocean.
And counting your breath.
Counting each exhale.
Maintaining the awareness of the center of your center.
The center of presence of your being.
And the mind very easily carries us away.
But you are stable,
Steady,
And present.
And counting.
Exhale one.
Exhale two.
Exhale three.
And four.
And five.
Continue counting.
Keep counting.
And if you notice that your mind carries you away and you forget what number you're on.
Come back to number one.
Maintaining presence.
Maintaining presence.
Continue counting.
Continue counting.
It may feel as if you're falling asleep at times.
Just come back.
And if you notice that your mind carries you away and you forget what number you're on.
And then counting down from seven.
Six.
Five.
Four.
Three.
Two.
And one.
Bring your awareness down to the Mooladhara Chakra.
The root chakra.
Down to the perineum.
Lower than the pubic bone.
Down to the lowest part of your torso.
Resides Mooladhara Chakra.
And connecting with the element of earth.
Connecting with stability and strength.
Patience.
Perceive right now the feeling of patience.
Being patient and grounded and strong.
Moving to the second chakra.
Svatastana Chakra.
The seat of the emotions.
Resonance with the element of water.
That which is liquid.
Fluidic.
An ability to go with the flow.
To conform to social situations.
To express emotions.
Moving the awareness to the region of the navel.
Manipura Chakra.
The element of fire.
Of mental strength.
Of courage and of willpower.
Feel yourself right now as being filled with strength and honor.
Courage.
Ready to stand up for all which is good in this universe.
Which is beneficial.
Moving to Anahata Chakra in the middle of the chest.
Resonance with the air element.
Resonance with love.
Moving beyond the little self.
Moving into selflessness.
A connection with the higher ideals of life.
The fifth chakra.
Vishuddha Chakra.
In the area of the throat.
A connection with the element of space.
Of time.
Of everything else in this universe.
Which isn't materially manifested.
Prana Shakti.
Moving beyond yourself into transcendent.
Into a transcendent quality.
Going beyond the personal into a transpersonal.
Moving into the sixth chakra.
Ajna Chakra in the middle of the forehead.
Mental command center.
Necessary modality.
For control of all the other centers.
Once the mind is strong.
Everything else falls into place.
And here it's the feeling of a mental expansion.
A constant expansion.
Expansion into the vastness.
A diffusion.
Coming back into the breath.
Breathing deeply.
And counting on the exhale.
One.
Two.
Three.
Continue counting.
Up to ten.
And then back down again.
Maintaining awareness.
Maintaining your center.
The center is always aware.
And then moving back into the body.
First bring your awareness into the center of your chest.
And allow this awareness.
To be present in this space.
From here allow consciousness to move into the rest of the body.
Moving down into your feet,
Your toes and your fingers.
Your lower legs and your upper legs to your arms and hands.
To the pelvis.
The abdomen and lower back.
The upper back,
Chest and shoulders.
The throat.
Back of head.
Forehead.
Cheeks.
Lips and jaw.
And into the top of the head.
Slowly move your fingers and toes.
Take your time now.
Take your time coming back from this journey.
Take as long as you need.
Thank you.
