It is advisable to lay on the floor or to lay down such that your entire back is supported.
You can choose to sit up,
But my suggestion is at least the first time try it lying down.
This is a guided meditation integrating the physical body with the mind through the nervous system.
You see the nervous system learns through hemispheric specialization.
When you learn with your body focusing on one side and then focusing on the other,
The brain is able to compute and integrate this information very quickly and apply it to both sides.
So we'll be using this technique in this meditation.
Lying down,
Take a few deep breaths and with each exhalation release,
Relax and melt completely all of the muscles,
All of the bones,
All of the physical body into the support beneath you.
Keep this relaxation deepening.
As we move along,
I'm going to be asking you to simply notice parts of your body.
Follow the instruction,
Simply notice an area and then let your awareness move off of that area and float freely.
Begin with the head.
Simply notice the whole head.
And now notice the neck.
Now moving to the chest.
And notice the belly.
And then down to the pelvis.
Now notice your right ear.
And then the left ear.
And then back to the right ear.
And then the left ear again.
And now disengage and allow your awareness to float wherever.
Now notice the right eye.
And then the left eye.
And then the right eye again.
And the left eye.
And disengage and allow the awareness to float.
There is a reason we're moving quickly when touching upon each area.
It's important to actually touch and go,
To notice very quickly and to move on very quickly.
Now notice the right side of the back of the head and the left side of the back of the head.
And now back to the right back of the head and to the left back of the head.
And then let it go.
Taking one good quality inhalation and exhalation between each of these hemispheric scans is useful.
And now to the neck.
Notice the right side of the neck.
And now the left side of the neck.
And now the right side of the neck.
And then left side of the neck.
And let it go.
Now bringing our attention to the right arm.
Starting with the shoulder.
Notice your right shoulder.
And now your right upper arm.
And the right elbow.
And the right forearm.
And the right wrist.
And the right hand.
And then notice the entire right arm as a unit.
Now to the left shoulder.
Notice the left upper arm.
Now the left elbow.
And now the left forearm.
And the left wrist.
And then the left hand.
And then notice the whole left arm as a unit.
And let everything go.
Notice your right chest.
And then the left chest.
And the right chest again.
And the left chest.
And let it go.
Now bring your attention to the navel.
Notice the right side of the belly.
And then the left side of the belly.
And the right side of the belly.
And then the left side of the belly.
And let it go.
Now we'll move to the pelvis.
Notice where the upper part of the thigh attaches into the pelvis.
Starting on the right side,
Notice the right side of the pelvis.
The center of it.
And how the leg attaches into the pelvis.
Now do this for the left side.
The left side of the pelvis and how the left leg attaches into the pelvis.
Now going to the back of the body,
Notice the right buttocks.
And the left buttocks.
And then notice the right buttocks.
And then the left buttocks.
And let everything go.
Now to the right leg.
Notice the right thigh.
And then the right knee.
And the right calf.
And then the right ankle.
And then the right foot.
All of the toes and heel.
And then notice the whole right leg as a unit.
Back and front,
Sides.
Now go to the left leg.
And notice the left thigh.
And from the left thigh to the left knee.
And now to the left shin and calf.
And then to the left ankle.
And now the left foot.
The whole foot,
The toes,
The sole of the foot,
The heel.
And finally noticing the entire left leg as a unit.
Then going to the whole right leg.
Notice the right leg as a unit.
And then left leg as a unit.
And the right leg as a unit.
And the left leg as a unit.
And then let it go.
Take a deep breath.
Relax.
Now to the back of the body.
Notice the right side of the back.
And then notice the left side of the back.
Notice the right side of the back.
And then notice the left side of the back.
Use the right shoulder blade and then the left shoulder blade,
The right shoulder blade and the left shoulder blade.
And now the right lower back,
And the left lower back.
Once and the left lower back.
Once more the right lower back and the left lower back.
And let it go.
Now notice the entire right side of the body.
Take in what it feels like for you to perceive the entirety of the whole right side of the body at once.
However that is for you.
And then take in the entire left side of the body.
And let it go.
And then take in the entire left side of the body.
And now the whole right side of the body.
And once more the entire left side of the body.
And let it go.
And let it go.
We'll spend one minute here concluding and I'll give you the space for your body to reorganize itself.
To relax and allow your mind to wander wherever it wanders as the reorganization takes place.
I encourage everyone to treat your mind this way.
OK.
Midline,
Hemispheric,
Simple noticing technique can have very powerful effects on integrating the body and the mind through the nervous system.
If you are called or compelled to stay longer,
Then please do.
For the purposes of this meditation,
This concludes the meditation.
