Observe the sensation of your body on the bed,
The blankets over you,
And trust the earth to support your weight.
Touch the sensation of the breath as it begins to slow down.
Allow the breath to discover its own rhythm according to your body's need.
Observe this easy movement of breath in and out of the body,
Like the slow movement of waves on the ocean.
Breathing in,
Breathing out,
Full awareness on the breath.
Mentally scan the body and notice any tight places that might in any way limit the free movement of breath.
If you notice a little area of tension,
Breathe into it and let it go,
Each exhalation releasing more tension.
Allow the belly to soften as it gently rises and falls with each breath.
Feel the chest and heart opening from the inside out,
Throat relaxed and open,
Even the sinuses opening behind your nose and cheeks.
Feel the free movement of the breath.
Imagine the breath gently filling the whole body from the soles of the feet to the crown of the head.
Free open movement of the breath.
The word Hatha,
As in Hatha Yoga,
Literally means sun and moon.
Like yin and yang,
This implies the return to balance that comes from this practice.
We'll now balance the right and left sides of the body.
Really experience sensations in the right foot and toes,
And now the left foot and toes.
Feel any differences between the two feet and allow the sensations to equalize.
Sensations in both feet now merging.
The right ankle and the left ankle,
Balancing the sensations between the two.
Notice what you feel in the right shin and calf,
The left shin and calf,
Both now equalizing.
The right knee and the left knee,
The right thigh,
The left thigh.
Now let them balance.
Allow the sensations in the right and left hip to find balance.
The right and left waist.
Be aware of sensations in the right side of the chest and the left side of the chest,
Allowing the sensations to become the same in both sides.
The right and left shoulders.
Now both arms.
The right hand and fingers.
The left hand and fingers.
Allow the sensations in both hands to equalize.
Now the right side of the face,
The right ear,
Temple,
Jaw,
The right cheek,
The right eye,
And eyebrow,
And the left side of the face,
The left ear,
Temple,
Jaw,
Cheek,
And cheek,
The left eye,
And eyebrow,
Both sides of the face now balancing.
Feel the sensation of the whole face come to balance.
Be aware of the whole right side of the body,
The right side of the face,
The right shoulder,
Arm and hand.
The right side of the chest,
The right waist,
Hip,
The right leg and foot,
And the left side of the body,
The left side of the face,
The left shoulder,
Arm and hand.
Left side of the chest,
Left waist,
Hip,
The left leg and foot,
The right and left sides of the body together,
Both sides together.
Now the whole front of the body from the crown of the head to the toes.
And feel the whole back of the body on the bed,
From the soles of the feet and the heels to the back of the head.
And finally the whole body together,
The mind and body together in perfect balance.
