This is Rasa.
Welcome to your guided meditation.
Take a moment to ensure that you are in a quiet space where you will not be disturbed.
Find yourself a comfortable position laying down.
Once you are settled,
Close your eyes and place your hands on your belly.
Begin by taking a series of deep,
Slow,
Relaxing breaths.
Encourage your breath to flow all the way down into your stomach.
Feel this area filling with air and then softening as the air is released on the out-breath.
Notice the rise and fall of your belly under your hands.
With every inhalation,
Draw your attention inward and away from the outer world.
With every exhalation,
Feel yourself settling further into the body.
Now,
Slowly take your hands off your belly and return them to a resting position.
And gently allow your breathing to return to its natural,
Soft pattern.
If at any point you find that your mind has wandered,
This is perfectly normal and it happens to everyone.
In these moments,
Gently guide your attention back to the part of your body we will be exploring.
Then continue to follow the sensations that you find there.
You are now going to move your attention slowly through your body.
This is a time to enjoy exploring all of the sensations that are present.
Get your attention on the very top of your head.
Can you feel any sensations in your scalp?
Is there any tingling in this area?
Are you aware of the touch of your hair against your skin?
Maybe curious about everything you are feeling in that area.
Find your awareness to include the sides of your head and your ears.
What do you sense in these areas?
Are you aware of any warmth or coolness?
Feeling round to the front of your face.
Can you feel the weight of your eyelids resting on your eyes?
As you breathe in and out,
Feel the cool air coming into your nose.
Some air flowing out of your nose.
Notice the feeling of your lips as they rest together.
Get your face and all the facial muscles to gently soften as you move your attention through them.
Now,
Feel the full weight of your head.
Observe the heaviness of your head where it touches the surface.
Move your awareness down from the head into the neck.
And then shoulders.
Feel how the neck holds your head in place every single day.
This is an area of great strength.
Notice any sensations here.
Feel the support of the surface underneath your shoulder blades.
There is so much to discover when you are present in your body.
There may be spots where you cannot feel anything.
This is fine too.
There is no right or wrong.
You are exploring the body to find out what is there.
This is a time to be with yourself fully and to nurture a connection with all the sensations that make up your today's experience.
Move your attention down through the shoulders and along your arms.
Notice any sensations in the joints.
In the elbows.
In the wrists.
How does the surface of your skin feel?
Open your shoulders slightly,
These muscles are moving.
Shift your awareness into your hands.
Your hands have held so many things in them.
How do your palms feel?
Do you feel any subtle or stronger energy flow?
There is so much to experience within the vast landscape of your body.
Observe your fingers,
The miraculous tools that allow you to carry out so many different tasks and communicate with the world.
Now expand out your awareness to include the whole of your torso.
Feel your chest and your rib cage.
Your belly and your back.
Observe any feelings of lightness or of heaviness.
Neither is right or wrong.
Notice any sensations of pulsing or tingling.
Feel how your breath moves continuously in and out of this area.
Rest your attention on your heart.
Be with the movement of your heart.
Its rhythm is always there with you.
Feel the whole of your rib cage covering,
Hugging your heart.
Feel the ribs expanding on the in-breath and then reduce on the out-breath.
Invite your body to melt further into relaxation.
Rest completely and totally supported by the surface underneath you.
Feel the lower back.
The hip bones.
And the groin area.
Notice any sensations of temperature here.
Feel the lower back and any energy shifts or movement there.
Be present in your sensations and feel content in the simplicity of noticing and observing.
Slowly move your attention down into your thighs.
Become aware of the weight of your powerful thigh muscles.
Feel any buzzing or pulsing sensations.
Notice any feelings present in the knee joints.
Move your awareness into the lower legs,
Feeling the bones,
Muscles and skin here.
Feel the survey.
Feel the boom.
As you explore these areas,
Your approach is gentle.
Now you are reaching your ankles.
Focus your attention here for a moment.
Do you feel stillness in this area?
Once again,
Simply notice the presence or absence of any sensations.
Now,
Bring your awareness into your feet with their amazing design that allows you to move through the world every day.
Feel the soles of your feet and the tough bones of your heels.
Let your attention rest on your feet completely.
Stretch your awareness into every single one of your toes and explore whatever you can You have now completed a journey of great curiosity through the whole of your body.
Be grateful for the time that you have made for yourself and the multitude of new sensations that you have discovered.
As we come to the end of this meditation,
Gradually bring your attention back to the surface of your body.
Now begin to be aware of your wider surroundings.
Wiggle your toes and fingers and gently stretch your body if this feels right for you.
Now open your eyes and welcome yourself back,
Balanced and relaxed.
You will get a better and� you
