Welcome to your practice.
Make sure that you are in a comfortable position for your meditation.
You can do this practice sitting or you can do it lying down.
But make sure that you are comfortable enough that any tension in your body won't distract you as you practice.
And make use of any cushions,
Blankets or other support to make you as comfortable as you can possibly be.
Close your eyes and take a long deep breath.
Feel the air flowing into your lungs and watch your lungs expanding with the breath and feel the air flowing back out again.
Watch the lungs contracting.
With your next deep breath imagine the breath flowing all the way down to your feet and as you exhale see the breath flowing from your feet all the way up to the top of your head.
Take some more breaths like this.
Inhale down to the feet,
Down to the tips of the toes.
Exhale from the tips of the toes up to the top of the head.
Now take your awareness all the way down to your toes.
Bring your awareness to the tip of your right big toe and rest the awareness at the tip of the right big toe.
Move the awareness to the tip of the right second toe,
The tip of the right middle toe,
The tip of the fourth toe and the tip of the little toe.
And bring the awareness to all of the right toes together.
Now move to the left side.
Move the awareness to the tip of the left big toe,
The tip of the left second toe,
The tip of the middle toe,
The tip of the fourth toe,
The tip of the left little toe.
All of the left toes together.
Now we're going to move the awareness up to the back of the body.
Bring the awareness to the right heel.
Rest the awareness at the right heel.
And the left heel.
Rest the awareness at the left heel.
The back of the right knee.
Rest the awareness at the back of the right knee.
And the back of the left knee.
The right buttock.
The left buttock.
The spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the head.
The top of the head.
Now move the awareness down the front of the body.
Rest the awareness at the forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right cheek.
The left cheek.
The right ear.
The left ear.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
Move to the left side to the left collarbone.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the left ring finger.
The tip of the left little finger.
Bring the awareness to the space between the collarbones.
Rest at the space between the collarbones.
Move the awareness to the centre of the chest.
To the right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
The whole of the right foot.
Rest the awareness to the centre of the chest.
Rest the awareness on the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Awareness on the whole of the right side of the body.
Bring the awareness to the whole of the left foot.
The whole of the left leg.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
Rest the awareness on the whole of the body together.
The whole of the body together.
Come back to the left toes.
Rest the awareness on the left toes.
As you inhale see the breath moving from the left toes up the left side of the body.
The breath moves from the toes up the left leg.
Up the left side of the abdomen and chest to the face.
Up the left nostril to the eyebrow centre.
And as you exhale the breath flows down the right side.
It flows from the eyebrow centre down the right nostril.
Down the right side of the face.
Down the right side of the chest and abdomen.
Down the right leg to the right toes.
Inhale from the right toes up the right leg.
Up the right side of the body.
To the right nostril.
Up to the eyebrow centre.
Exhale from the eyebrow centre down the left nostril.
Down the left side of the body.
Down the left leg.
To the left toes.
Continue breathing through alternate sides of the body like this.
Inhaling from the left toes up the left side to the eyebrow centre.
Exhaling from the eyebrow centre down the right side to the right toes.
Inhaling from the right toes up to the eyebrow centre.
Exhaling from the eyebrow centre down to the left toes.
And after your next exhalation through the left side take some breaths through both sides together.
Inhale from the toes up the legs.
Up the front of the body.
Through the nostrils to the eyebrow centre.
Exhale from the eyebrow centre through the nostrils.
Down the front.
Down the legs to the toes.
Inhale to the eyebrow centre.
And rest the awareness at the eyebrow centre.
Observe what's happening at the eyebrow centre.
There's no need to analyse or change anything.
Simply observe.
Slowly begin to turn your awareness back outwards as you prepare to end the practice.
Acknowledge any sounds that are present in your environment.
Just let the awareness jump from sound to sound without getting too involved in any one sound.
Just observe that they are there.
And feel the sensation of the air against your skin.
Of your body resting into the surface beneath you.
Begin to make some small movements with your fingers and toes to reawaken your body.
Circle your wrists and your ankles.
And when you feel ready give yourself a stretch in any way that you need to and slowly open your eyes.
This brings us to the end of the practice.
Thank you for joining me today.
