In this meditation we will do a body scan and I invite you to become aware of your own sound of breath and settle deeply in a restful state of awareness and letting go.
Once you've found a comfortable position,
With your eyes gently closed,
Soften around and behind the eyes.
Notice your brow and let your brow be smooth.
Become aware of your natural breath with your chest softly rising and falling.
And let us take three conscious breaths,
Breathing in through your nose and exhaling the old air with a deep and long sigh.
Take a deep breath all the way down into the navel and now gently release the air.
An even deeper breath into your navel with your belly gently rising and slowly release the air.
A last deep breath into your navel with your belly gently expanding and now release the air.
Come back to your natural breath and feel how your body is breathing for you.
In a body scan,
Become aware of sensations,
Areas of tightness and pay attention to what wants to let go.
Become aware of your jaw,
Open it with space between the back teeth and move it from left to right and back to the center.
Feel your tongue sitting in the back of your mouth resting.
Feel your cheekbones,
Your nose in nostrils with the air streaming in and out.
Feel your forehead,
Your temples.
Become aware of the top of your head and feel how your head is sitting on your neck and shoulders.
Feel your shoulders,
Gently lift them up and drop them again.
Feel your arms,
Elbows,
Hands and fingers resting.
Feel your spine and sitting bones and feel how you sit in comfort.
Feel your legs,
Knees and feet resting.
Become aware of your whole body,
Let everything just as it is with a deep allowing because everything belongs.
Now bring your awareness to your heart space where you can feel your breath flowing in and out.
And breathe as loud so you can hear your own breath in the back of your throat.
And listen to your own sound of breath from the highest level of awareness.
I would like you to hear how your body is breathing and that it is breathing just for you.
Notice your body expand with every inward breath and relax deeper with every outward breath.
Every time you notice your mind wandering,
That is okay.
Simply bring your awareness back to the sound of your own breath.
We are going to do this for the next 10 minutes and I will let you know when it is time to come out.
Just 16� minutes.
You you you you you you you you you you you you you you you you you you you you can gently let go of the awareness of your breath and become aware of the space you have created become aware of how your whole body feels and in your own time you can open your eyes
