So making yourself comfortable.
Looking your eyes either fully or partially.
Taking a few deep breaths.
And starting a little scan of your body starting from the top of your head.
And slowly moving your awareness down your body.
And as you move over each part of your body,
Just noticing are you holding your muscles in a particular way.
And might they like to relax,
To release.
Inviting your body to gradually release as you scan down.
And as you move over each part of your body,
Just noticing are you holding your muscles in a particular way.
If you're noticing any points of stress or pain in your body,
Holding that place in your body.
Holding it tenderly and kindly in your awareness.
Maybe even imagining that this point of pain or tension is like a baby bird that you're holding in your hand.
Bringing kindness,
Warmth,
Tenderness to this part of your body.
And as you move over each part of your body,
Just noticing are you holding your muscles in a particular way.
And as you move over each part of your body,
Just noticing are you holding your muscles in a particular way.
And as you move over each part of your body,
Just noticing are you holding your muscles in a particular way.
Moving to the finish of your scan,
Your body scan.
And bringing to mind or imagining yourself in a really comfortable space,
Maybe wrapped up in a blanket.
Maybe sitting on something super comfortable.
Maybe sipping your favorite hot drink.
Feeling nurtured,
Supported.
Feeling your whole body nurtured and supported.
Allowing yourself to feel what it's like to feel nurtured and supported.
And as we're moving towards the end of this little meditation,
Releasing any imagery you have.
Bringing your awareness to your breathing.
Moving your awareness out to your body.
Starting to move your fingers and your toes,
Shoulders,
Your hips,
Your torso,
Having a little wriggle,
A little slow wriggle in place where you are right now.
And you're ready,
Opening your eyes,
Maybe orient yourself by looking around the room that you're in.
Having a stretch,
A sip of your drink.
Happy시고 Eigenmata.
