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Meditation Script:

Find a comfortable place to be in your body, seated or lying

down. Bringing gentle awareness to the sensations in the body. Notice tension.

Ease. Notice the air on your skin—warmth, cool. Where do you feel strong? Where

do you feel challenged? What can you relax? Breathe.

As you mentally scan each area of the body, invite movement

and relax whatever you can.

Direct your attention to the toes on your right foot, top of

your right foot, bottom of your foot, your right ankle, lower part of your

right leg, knee, your right thigh—inner, outer, front, and back of your right

thigh—your right hip. Notice the right side, right set of ribs, muscles along

the ribs, underside of your right arm, your right shoulder, upper part of your

right arm, elbow, forearm, your right wrist, back of your right hand, front of

your right hand, all of the fingers on your right hand.

Shift your attention to all of the fingers on your left

hand, back of your left hand, front of your left hand, left wrist, forearm,

your left elbow, upper part of your left arm, shoulder, underside of your left

arm, left set of ribs, all of the muscles along the ribs, your left side.

Notice your left hip, thigh—inner, outer, front, and back of your left thigh, knee,

lower part of your left leg, ankle, top of your left foot, bottom of your left

foot, all of the toes on your left foot.

Shift your attention to your belly, feeling your belly rise

as you breathe in, fall as you breathe out. Notice your low back, the natural

curve of the spine, muscles running up and down along either side of the spine,

midback, upper back. Notice your chest, heartbeat pumping blood through the

body, lungs moving breath through the body. Bring awareness to the front of

your neck, your throat, back of the neck, muscles along either side of your

neck. Notice your jaw, chin, lower lip, upper lip, lower set of teeth, upper

set of teeth, right nostril, left nostril, right cheek, left cheek, right ear,

inner ear, ear lobe, left ear, inner ear, ear lobe, tip of your nose, bridge of

your nose, right eye, eye lid, tear duct, left eye, eye lid, tear duct, right

eye brow, left eye brow, forehead. Bring awareness to the base of your skull,

back of your head, top or crown of your head.

Find a few deep breaths here. Imagine your breath moving up

from your toes to the top of your hips, inhaling. Your breath moving down from

the top of your hips to your toes as you exhale. Breathing in from your

fingertips to the tops of your shoulders, breathing in. Your breath moving down

from the tops of your shoulders to your fingertips as you breath out. Imagine

your breath moving up from the tailbone to the crown of your head as you breath

in, from the crown of your head to the tailbone as you breath fully out. Continue

to rest here or when you’re ready, wiggle your fingers, toes, deepen the breath,

waking up the body. Rising to a tall seat if you’re lying down, lift your

shoulders up toward your ears, inhale. Roll your shoulders back and down, exhale,

moving with a great sense of groundedness and ease into your day.