Thank you for coming to be with me today.
This is a guided meditation practice,
A body scan,
And it is a lying down practice.
So please find a place where you're comfortable laying down.
You may want a pillow behind your knees to support your back.
Find someplace where you feel safe to bring your awareness and attention inward for a little while.
Perhaps closing yourself in a room,
Creating a bit of privacy.
In a pinch,
This practice can be done in your car with your seat laid back.
Bring your body into stillness.
And just bring your attention to your breath.
Just breathing normally.
Just noticing the quality of your breath in this moment,
Whether it's shallow,
Whether it's deep,
Quick or slow.
Whether there's any tightness or whether you feel spacious.
No judgment of how things feel,
Just noticing.
Knowing there will be a shift through this practice.
Just continuing to breathe.
With each breath,
Deepening a little bit more,
Increment by increment.
Nice and slowly.
Feeling the space in your core expanding a little bit more each time.
Breathing in through your nose and out through your mouth with an audible sound like you're fogging a window.
Good.
Feeling your breath going deeper into your body.
Feeling yourself falling into a natural,
Slow,
Deep rhythm.
Allowing expansion with each inhale.
Releasing contraction with every exhale.
Releasing that tightness.
Feeling your body begin to settle some as you breathe.
Feeling a little bit heavier on the surface you're laying on.
Feeling your muscles begin to soften a little bit.
Allowing the surface to hold you.
Continuing with your audible exhales.
Feel free to add some sound,
Some real texture to your exhales if that feels good and natural.
Ah.
Ah.
Good.
Allowing the sound to vibrate your insides.
Soothing your nervous system.
Ah.
Taking your time with your exhales.
Letting your muscles melt a little bit more.
Each time you let them go.
Each time you exhale.
Mmm.
Good.
A hum can also massage your insides.
If you'd like to hum for your exhale.
Ah.
Just notice what feels good for your body.
What brings a greater sense of ease and spaciousness.
Ah.
Perhaps the sound creates an opening in spaces in certain parts of your body.
Ah.
Perhaps it creates more flow.
With your breath.
Breathing deep into your body.
Bring your awareness all the way down to your toes.
Breathing your breath into your toes.
Sending it down through your legs all the way down there.
All the way so you can feel it swirling around your toes.
Might feel like a tingling or a buzzing.
Just in your mind's eye see your breath and feel your breath moving its way all the way down to your feet and your toes.
Ah.
As you breathe into your feet and your toes on your exhale.
Allow those muscles to let go.
To relax more deeply.
To sink more heavily into the surface you're laying on.
Breathe your awareness and your breath into your calves and your shins.
Breathing the air into that space and feeling that buzzing,
Tingling,
Flowing feeling as your breath moves there.
On your exhale allowing those muscles to relax.
To sink further into the surface you're laying on.
To grow heavy.
Ah.
Now breathing your awareness and your breath into your thighs.
Feeling that buzzing and tingling and flow with your inhale.
And that release,
That ease,
That relaxation with your exhale.
Ah.
Ah.
Good.
Breathing your breath and your awareness into your hips,
Into your pelvis.
Ah.
Feeling that flow.
The tingling buzz with your inhale.
And allowing that relaxation with your exhale.
Ah.
The sensation of melting.
Your muscles melting into the surface you're laying on.
Ah.
Good.
Now breathing your awareness and your breath into your low back and your stomach.
Breathing in that flow,
The lightness and the tingle.
Breathing out and allowing that melting.
The full deeper relaxation.
Settling into the space you're in.
Good.
Now breathing your awareness and breath into your chest and your upper back and shoulders.
Breathing in flow,
Lightness,
Tingling.
Breathing out into a sense of ease.
Heavy melting into the surface that you're laying on.
Breathing in the lightness and flow.
Breathing out into the relaxation.
Breathing your awareness and your breath into your arms and your hands and your fingers.
Breathing that flow and that tingle all the way down your arms and into your fingertips.
Breathing out into that easy,
Heavy,
Calm feeling.
The melting of your muscles into the surface that supports you.
Breathing in flow.
Breathing that flow and lightness into your neck,
Your throat and your head.
And into your ears too.
Breathing out into that feeling of relaxation and letting go.
Breathing into the lightness and greater flow.
Breathing out into ease and total relaxation.
Good.
Now spending a few moments breathing into the full depth of your being.
Allowing your breath to touch your fingers,
Your toes,
The crown of your head.
Flowing all the way through your core and your limbs.
Breathing into and relishing that feeling of greater flow.
That feeling of more lightness of being.
That feeling of connection to your body through your breath and your awareness.
When you are ready,
You can open your eyes and allow your awareness to extend outside of yourself again into the space that you occupy.
Connected with the present moment.
Feeling into how good it feels to be fully present with yourself.
If you happen to be in a state of such relaxation that you feel like just allowing yourself to just drift off and rest,
Keeping your eyes closed and sleep.
That is always an option after this practice.
Listen to your body.
And allow this practice to conclude however feels best for you.
Thank you for coming to be with me today.
