Let’s settle in.
Just as you did in the first meditation of this course, take some time to get really comfortable.
Find that same supine posture. Lie on your back on the floor, with a rug or yoga mat beneath you for comfort. The legs are wide with the feet dropping out to the sides. The arms are wide with the palms facing up to the ceiling. And if there’s any discomfort in the lower back, place cushions or a bolster beneath your knees to release that compression in the spine.
Make any other adjustments you need to make. And when you’re completely comfortable, close the eyes. Start to come to the breath. Just noticing: nothing to do. Easy, natural breaths.
This is your time.
[Pause for listener to settle in and come to breath]
How is the breath?
Are the inhales deep, and the exhales long? Are the breaths shorter; shallower? Is the breath travelling all the way down through the body and expanding the belly before it travels up and out again; or is it staying higher up in the lungs, in the ribcage or even higher in the chest?
There’s no need to change the breath — just notice how it’s doing. There’s no right or wrong way for your breath to feel right now.
Now, take your awareness to any sounds you can hear outside of the room you’re in right now.
Nothing to do: just notice the sounds. Allow them to be there.
Then bring your awareness to any sounds that you can hear inside this room. Just noticing. Any small sound.
Now, bring that awareness to any sounds that you can hear in your own body. Maybe the gentle sound of the breath. Or maybe even more subtle sounds; sounds that you can feel more than you can hear.
Use this awareness of sound to notice where the body is. On this floor. In this room. In this building. In this place.
And then bring the awareness to your right foot. Nothing to do: just notice the right foot. The toes; the sole of the foot; the top of the foot; and the ankle. Become aware of the whole of the right foot.
Now, notice the shin and the calf — from the ankle right up to the knee. Notice the knee — front, and then back. And notice the right thigh. Bring that awareness to the right buttock, and the right hip.
Nothing to do — just noticing.
Then become aware of the whole of the right leg, from the tips of the toes up to the top of the hip.
Now, notice the left foot. The toes; the sole of the foot; the top of the foot; and the ankle. You are aware of the whole of the left foot.
Then become aware of the left shin, and calf. Notice the left knee — front, and then back. Notice the left thigh; and then the left buttock, and the left hip.
Notice the whole of the left leg, from the tips of the toes to the top of the hip.
And then both of the legs.
Bring the awareness to the right hand. To the fingers; the palm of the hand; and the back of the hand. Notice the wrist.
Notice the right forearm. The elbow. The upper arm. The right shoulder.
Become aware of the whole of the right arm.
Notice the left hand: the fingers; the palm, and the back of the hand. Notice the left wrist.
Become aware of the left forearm. The elbow. Upper arm. And the left shoulder.
Notice the whole of the left arm.
And then become aware of both of the arms and both of the legs.
Arms and legs are relaxed.
Come to the lower abdomen. Notice that space; notice the belly button, and then allow the awareness to travel up to the ribcage.
The belly and the ribs are soft and relaxed.
Notice the chest; the whole of the chest.
And then the front of the shoulders. The tops of the shoulders. The back of the shoulders.
Notice the middle of the back. And then the lower back. The awareness travels around so that you notice the two sides of the waist— the right side, and the left side — and the right armpit, then the left armpit.
Now, come to the neck, and the throat. Notice the chin and the jaw — and allow the jaw to be soft, with just a little space between the teeth. Become aware of the mouth; the lips, and the space above the lips.
Notice the right ear. The right cheek. The left ear. The left cheek. The nose.
Notice the right eye. The left eye. The eyebrows; and then the space between the eyebrows.
Notice the forehead — and allow the forehead to be smooth.
Notice the crown of the head; the back of the head; and the back of the neck.
Become aware of the whole body.
The whole body is relaxed.
You feel the connectedness of every cell in the body. You feel the connection between the tips of the toes and the tips of the fingers and that space between the eyebrows.
You are complete. You are whole.
Breathing gently here for a few more moments. [OR 1 minute if time; until you hear a bell sound?]
Now, start to welcome deeper breaths back into the body. Deeper inhales, and longer exhales.
Your practice is complete. Start to move the toes and fingers, to bring some movement back to the body. In your own time, take the arms overhead for a long stretch from the heels to the hands.
And then gently open your eyes when you’re ready.
”The whole body is relaxed. You feel the connectedness of every cell in the body. You feel the connection between the tips of the toes and the tips of the fingers and that space between the eyebrows.