Lay comfortably on your back.
Lay in such a way that your head and neck and your spine are aligned left and right.
Check the position of your head.
Make sure it's comfortable,
Straight,
In alignment.
Allow your feet to be a comfortable distance apart.
Allow your arms to be at a comfortable distance from your sides.
Palms up if comfortable.
If not,
You can allow your palms to be down.
Most important is to be comfortable and to let go.
Now becoming aware of your body.
Be aware of your whole body from head to toe and toe to head.
However you experience your body is fine.
You cannot do this wrong.
Just gently be aware of your body.
Be aware of the ability to move your body,
But you are not using that ability.
Become aware of the stillness in your body.
You can move your body,
But you are choosing not to.
Feel the stillness moving into your whole body.
You can move,
But you are choosing not to move.
It's resting in the stillness,
Surveying your body from head to toe and toe to head.
However you experience your body is fine.
Gently and non-judgmentally,
Noticing your body.
You may notice muscles,
Bone,
Sensations.
You may notice energy in your body.
Whatever you notice is fine.
Surveying your body gently with your attention from the top of your head to your forehead,
Your eyebrows and eyes,
Cheekbones and cheeks.
Becoming aware of your nostrils.
The feel of the flow of the air in and out.
The muscles of your mouth.
Your jaw relaxed.
Becoming aware of your neck and throat,
Releasing any tension.
Open your attention to your shoulders,
Your upper arms,
Your elbows,
Your lower arms,
Your hands and your fingers.
Letting relaxation move through you.
Becoming aware of the tips of your fingers.
Releasing any energy you may feel in your hands.
Moving your attention back up to your elbows,
Your upper arms,
Your shoulders.
Becoming aware of your chest,
Your spine.
Moving your awareness down into your belly.
Noticing with curiosity.
Bring your attention down through your hips and upper legs,
Your knees,
Your calves,
Your ankles.
Letting everything relax.
Bring your attention to your feet,
Your toes.
Noticing the tips of your toes.
Any energy you may feel in your feet.
Bring your awareness gently back to your ankles,
Your calves,
Your knees,
Your thighs,
Your pelvis.
Bringing your awareness to your belly.
Feeling it rise and fall with your breath.
Bringing your awareness to your chest,
Your spine.
Being curious,
Noticing your shoulders,
Your upper arms,
Your elbows and lower arms,
Wrists and your hands.
Your fingers and the tips of your fingers.
Being aware of any energy in your fingertips,
Your hands,
Your wrists,
Lower arms and elbows,
Upper arms and the shoulders.
Becoming aware of your neck,
Your throat.
Your jaw relaxed,
Your tongue relaxed inside your mouth.
Feeling the air flow in and out of your nostrils.
Becoming aware of your cheeks and cheekbones.
Your eyes resting gently in their sockets.
Your eyebrows relaxed.
Tension leaving your forehead.
Bringing your awareness to the top of your head.
Be aware of the body as one whole being.
Be aware of the space between your eyebrows.
Breathe as though you are breathing from this space between your eyebrows.
Breathe with tender,
Intimate awareness.
Be aware of the space at your throat.
Bring tender,
Intimate awareness to your throat.
Be aware of the space in your heart center between your breasts.
Go deep,
Deep into this space.
Deep into the silence.
Go deep into the stillness and the silence in this space deep in your heart center.
Rest with tender awareness deep in your heart center.
Be aware of the space in your heart center.
Be aware of the deep stillness and silence that is in that space.
Allow your attention to hold on to that deep stillness and silence.
Be aware of the space in your heart center.
Be aware of the space in your throat bringing with you that deep stillness and silence.
Be aware of the space in your heart center.
Be aware of the space between your eyebrows.
Be aware of the space in your heart center.
Be aware of the space between your eyebrows.
Be aware of the quietness of your mind.
Feel the presence of that stillness.
Feel the presence of that stillness.
Be aware of the smoothness of the breath.
The deep stillness and silence within the breath.
Be aware of the deep stillness and silence within the breath.
Be aware of the stillness of the physical body.
Be aware of the stillness of the physical body.
Be aware of the deep stillness and silence.
Be aware of the stillness of the physical body.
Be aware of the stillness of the physical body.
Bring that deep stillness and silence with you.
Keep it with you.
While you resolve to return to this place of silence and serenity that is always here for you.
Always available.
Always available.
Always available.
Always available.
Always available.
