Take up whatever supported position works best for you.
Place your hands comfortably on your body or beside it at a short distance from your sides,
With your palms facing upwards and fingers slightly curled in the traditional Shavasana pose.
Become aware of your body as a whole,
The whole of your body on your bed.
Take a slightly deeper breath and as you breathe out,
Let your body release and sink even more into the bed beneath you.
Feel the weight of your body,
The shape of your body.
Feel all the places of contact between your body and the bed,
Your heels,
The backs of your legs,
Buttocks,
The base of your back,
The whole surface of your back,
Shoulder blades,
And shoulders,
The back of your neck,
And back of your head.
Let your shoulders sink and release into your bed.
Let the back of your head and neck soften and release.
Imagine a wave of relaxation beginning at your feet,
Slowly spreading up through your body to the crown of your head.
Imagine it flowing back down your body from the crown of your head to your feet.
Let gravity bring a feeling of heaviness throughout your whole body.
Feel your body and being come to rest.
Notice the presence of your breath,
The in and out of your breath,
The rise and fall of your body.
Now,
Bring your attention into your right thumb.
Sense its subtle presence.
Mentally repeat to yourself,
Right thumb.
Do this with all the parts of your body your attention is connected to.
Guided to,
Or just flow freely from place to place.
Right second finger,
Middle finger,
Fourth finger,
Little finger,
Middle of right palm,
Back of right hand,
Inside right wrist,
Inside lower arm,
Crease of elbow,
Right bicep,
Cave of right armpit,
Right shoulder joint,
Collarbone,
Front of throat,
Upper chest,
Middle of chest,
Heart center,
Deep inside your heart center,
Stomach,
Navel center,
Right waist,
Left waist,
Abdomen,
Pelvis,
Right hip,
Deep inside your right hip,
Right thigh,
Right knee,
Right shin,
Top of right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right ankle on the outside,
Right ankle on the inside,
Whole sole of right foot,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left ankle on the outside,
Left ankle on the inside,
Whole sole of left foot,
Top of left foot,
Left shin,
Left knee,
Left thigh,
Left hip,
Deep inside your left hip,
Left thumb,
Second finger,
Middle finger,
Fourth finger,
Little finger,
Back of left hand,
Middle of left palm,
Inside left wrist,
Inside lower arm,
Crease of elbow,
Left bicep,
Left shoulder,
Cave of left armpit,
Left shoulder joint,
Left collarbone,
Front of throat,
Surface of face,
Right side of face,
Left side of face,
Both sides of the face together,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye socket,
Left eye socket,
Right cheekbone,
Right ear,
Right inner ear,
Left cheekbone,
Left ear,
Left inner ear,
Both inner ears together,
Bridge of nose,
Inside nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Inside of mouth,
Tongue,
Root of tongue,
Back of throat,
Tip of chin,
Right jaw,
Left jaw,
Whole surface of face and head together,
Whole surface of face and head together,
Center of your brow,
Smooth and tranquil,
Front of throat,
Quiet and still,
Center of heart,
Peaceful and spacious,
Center of navel,
Comfortable and relaxed,
Whole of pelvis,
Rested and warm,
Base of back,
Supported and warm,
The whole right arm,
The whole left arm,
Both arms together,
The whole right arm,
Heavy and warm,
The whole left arm,
Heavy and warm,
The whole right arm,
Heavy and warm,
The whole right leg,
The whole left leg,
Both legs together,
The whole right leg,
Heavy and warm,
The whole left leg,
Heavy and warm,
Both legs,
Heavy and warm,
The right side of the body,
Heavy and warm,
The left side of the body,
Heavy and warm,
Both sides of the body together,
The arms and chest,
Heavy and warm,
The arms and chest together,
The chest and heart,
Heavy and warm,
The chest and heart together,
The whole body,
Heavy and warm,
The whole body,
Peaceful and calm.
