As if you were attending to a very dear friend,
Make yourself comfortable and silently remind yourself of how important it is to give yourself this time to nurture your being.
Make yourself absolutely comfortable.
Allow your body to settle.
Use the touch points of your body on the surface beneath you.
Welcome your body by allowing your senses to be wide open.
Become aware of sounds.
Imagine your facial muscles.
Allow your face,
Your eyes to softly smile,
In a sense creating an inner smile.
Sense the back of your head.
Become aware of the crown of your head,
Your forehead,
Eyelids,
Eyeballs.
Even sense the space behind your eyeballs.
Sense the very delicate skin right below your eyes,
Sense your cheekbones,
The tip of your nose,
Your nostrils.
Sense the air flowing in and out through your nostrils.
And bring your attention inside of your mouth.
Sense your inner cheeks,
Your upper palate,
And your lower palate.
Sense your gums and teeth.
Become aware of your tongue.
Notice any sensations in your jaw.
Become aware of your inner ears and your outer ears.
Now sense your whole head,
Front and back,
Top of your head,
Your whole face,
Your whole head.
Become aware of your neck and your throat.
And bring your awareness to your right shoulder,
Right arm,
Right hand and the palm of your right hand,
And all five fingers.
Now sense your hand and arm and shoulder at the same time.
Bring your attention to your left shoulder,
Left arm and left hand,
The palm of your hand,
And all five fingers.
At the same time,
Sense your left hand,
Arm,
Shoulder at the same time.
Now sense both hands,
Both arms,
Both shoulders simultaneously.
Become aware of your upper back,
Your shoulder blades,
Your back ribs,
Your lower back.
Sense the whole back of your torso.
And then bring your attention to your chest,
Front ribs,
Side ribs,
Solar plexus,
The upper abdomen,
Lower abdomen.
Sense the whole front of your torso.
Sense the back of your torso.
And even sense the space in between.
So sensing your whole torso at the same time.
Now bring your attention to your pelvis,
Your buttocks,
The front of your pelvis.
Sense your right hip,
Right upper leg and knee and lower leg.
Your right foot,
All five toes,
The sole of your right foot,
Just notice sensations.
Now sense your right foot and leg and right hip all at the same time.
Bring your attention to your left hip,
Left upper leg,
Knee,
Lower leg,
Left foot and all five toes,
Sole of your left foot.
Sense your left foot and leg and hip all at the same time.
Sense your entire pelvis,
Both legs and both feet,
All at the same time,
Simultaneously.
Become aware of the whole back of your body from the back of your head all the way down to your heels.
Become aware of the entire front of your body from your forehead to your toes.
Sense the right side of your body.
Sense the left side of your body.
Sense the inside of your body.
Sense the surface of your body.
Sense your whole body at the same time,
Your whole body.
Now allow your awareness to rest in the center of your chest.
Sense your heart space.
And from the center of your chest,
Breathe into all the corners.
Breathe into the entire space in your chest cavity.
Start to cultivate the feeling of joy,
Cultivate the feeling of happiness.
Perhaps recall a memory of a person,
An animal,
A place or a circumstance that invite joy and happiness into your body.
And take your time to embody the feeling of joy.
Imagine filling up your chest cavity,
That space,
With those feelings.
It might be helpful to imagine light filling up your chest cavity or perhaps a soothing color,
A color that you resonate with.
Experience the feeling of joy spreading throughout your body.
Or perhaps you choose the color or the light spreading throughout your body into every cell and expanding beyond the body in all directions.
Moving into your abdomen,
Down into your legs and your feet,
Up into your shoulders and into your arms and hands.
Allow yourself to feel wide open like space,
Expansive and spacious,
No boundaries.
Allow your mind's eye to rest in the center of your chest,
Deep within the core of your chest cavity.
From this place,
Observe and witness the pulsation of energy in your body.
Observe and witness the feelings of joy and happiness permeating every cell and every thought.
Feel your hear a little bit longer.
Start to become aware of your breath again.
Become aware of your arms,
Your legs,
Your torso,
Your whole body.
Allow your ears to open up to sounds.
Place one hand on your abdomen and the other hand to the top of your chest.
Allow your breathing to gradually deepen.
Start to bring your attention back into the room.
