Original subtitles

Hi, my name is Danielle and we are

going to practice a meditation for mindfulness. This

practice is best done lying

down. So if that is accessible to you, let's do

it.

I'm using a couch today, but you are certainly welcome

to lie on your mat if you

have a yoga mat.

and make sure you have

some sort of soft.

Crop underneath you whether that's a blanket or a

yoga mat. We're gonna do a body scan for this

practice.

five-minute practice

so you can bring your hands by your sides or to

rest on your belly to feel your breath coming

in.

and going out

so take a few breaths to

arrive into the posture that

you've chosen for yourself.

Allowing the body to be supported by the Earth

underneath you.

surrendering

allowing the muscles to soften

releasing any tension in your face neck shoulders

Let's first bring our awareness to the bottoms of our feet.

Noticing if there's any Sensations, maybe your

feet are cold or warm, but just try

not to attach any narrative.

To these body parts or what's coming up for

you as we take this body scan.

noticing the bottoms of your feet

and begin to carry your awareness over the

tops of your toes.

noticing

the big toe

second toe

bird toe

fourth toe

pinky toe

my God, you're awareness over the tops of

your feet.

into your ankles

Imagine there's a glowing light there.

Illuminating the bottoms of your feet all ten

toes and the tops of your feet

the angle joint

and begin to bring your awareness.

to your shins

allow this light to illuminate both Shins.

wrapping around to the calves

the Golden Light

covering

your kneecaps

up to your quadriceps

strings

Noticing what Sensations are coming in there?

You're awareness into your pelvic region.

warm golden light traveling

all the way up to your belly button.

wrapping around your low back

feel this light travel from your belly button.

up to your rib cage

cold and Light

Wrapping around the thoracic spine

the middle of your back all the way up.

to the upper back and shoulders

feel this light spand

into your shoulders

into your chest

down both of your arms into your

fingertips.

Golden Light all the way from the soles of

your feet

all 10 fingertips

allow this light to illuminate.

the back of your neck

your throat

until it illuminates your entire face all the

way up to the crown the top

of your head.

Warm Golden Light from the soles of your feet to the

top of your head.

the deep breath in

the breath out

and stay in this posture for as long as you'd like.

observing this Sensations in your body

namaste