And you might want to close your eyes as you come to lie down and just make sure you're really comfortable and warm.
So you might have a blanket or you may wish to have a nice jumper on,
Some socks.
And we're just going to begin by tuning in to whatever sounds we can hear going on around us.
No need to analyse or judge what these sounds are,
Just simply hold your awareness with these sounds for a few moments.
Maybe you can hear sounds in another room or maybe just the sound of my voice.
And I want you to start to become aware of the air around you,
Maybe the temperature and texture of the air on the skin.
And perhaps now starting to notice how the body is feeling,
Supported by the surface beneath you.
As we start to drop in,
Just allow the body to soften and start to release.
Perhaps relaxing the tongue and letting go of any tension in the jaw.
Relaxing the arms and letting go of tension in the hips.
And relaxing the legs.
And perhaps now just noticing the breath,
Soft in and out.
And maybe just taking a few longer exhalations.
And with each exhale,
Letting go and softening.
And the head and body becoming more comfortable and softens into the floor.
Now we're going to come to your sankalpa,
If you have one,
An intention that you may have.
And you can repeat this in your mind three times now.
If you don't have a sankalpa,
You can just use this time to simply breathe and rest.
Or you can use this mantra,
I flow through life with ease and grace.
And now we begin the phase of rotational awareness.
So when I name a part of the body,
Simply hold your awareness there for a few moments.
No movement is needed.
Beginning with the top of the head.
The left ear and the right ear.
The left eye and the right eye.
Both eyes together.
The throat,
The lips and the nose.
The forehead,
The back of the head.
Down the back of the neck to the left shoulder.
The left elbow,
Left wrist.
The palm of the hand and the back of the hand.
And the fingertips.
The little finger on the left hand.
The ring finger.
The third finger.
The index finger.
And the thumb.
And the whole left hand.
And the whole left arm.
Travelling to the right shoulder.
The right elbow.
And the right wrist.
The palm of the hand.
And the back of the hand.
The fingertips.
And the little finger on the right hand.
The ring finger.
The third finger.
The index finger.
And the thumb.
And the whole right hand.
And the whole right arm.
And the throat.
And your heart space in the middle of the chest.
The left ribcage.
And the right ribcage.
The belly.
And the navel.
And the lower belly.
And the hips.
And the left hip.
The left knee.
The shin and calf.
And the left ankle.
And foot.
The sole of the left foot.
And the top.
The toes.
And the space between the toes.
And the whole left foot.
And the left leg.
The right hip.
The right knee.
Shin and calf.
And the sole of the right foot.
And the top.
And the toes.
And the space between the toes.
And the whole right foot.
The right leg.
The tip of the sacrum.
The tailbone.
Moving up the spine.
The lower spine.
Middle and upper spine.
The back of the neck.
The back of the head.
And the whole head.
The whole left side of the body.
The whole right side of the body.
And the whole body as one.
The whole body as one.
The whole body as one.
And now we feel the whole body.
And we notice the breath.
Gently moving in and out.
Watching this natural rhythm of the breath.
And the way the body moves gently with it.
Gently moving the breath in and out.
And you can continue staying in this place watching that natural rhythm of the breath.
Or if you like you can start to count down the breath.
Starting on 21.
And counting on the exhalation.
21 as you exhale.
20 as you exhale.
19 as you exhale.
And carry on counting down.
And if you lose count or reach zero,
Simply start again at 21.
And carry on counting down.
If you lose count or reach zero,
Simply start again at 21.
And as we release the counting,
We move into a phase of feeling opposites in the body.
First,
Seeing if you can connect to a feeling of being grounded in your left arm.
The left arm resting on the floor,
Soft and relaxed.
And now see if you can find a feeling of lightness in the left arm.
As if it could float away.
And then gently coming back to that feeling of the left arm resting and grounded on the floor.
And then we'll move to the right arm as you lay relaxed.
Feeling the physical arm grounded,
Heavy and resting on the ground.
And then connecting to that sense of lightness and free floating in the right arm.
As if it could float away.
And then connecting to that sense of heaviness once again in the right arm.
And then moving to the left leg,
Grounded and relaxed.
And now the left leg is light and floating freely.
And then gently returning to that sense of groundedness in the left leg.
And then the right leg is heavy and resting.
And we'll now connect to that feeling of lightness in the right leg.
That right leg floating effortlessly.
And now the right leg is resting on the ground,
Soft and heavy.
And now connecting to this sense of the whole body grounded on the floor.
This whole body resting,
Heavy.
And then connecting with that feeling of lightness as if the whole body could just float away.
Light and free.
And now the whole body is grounded and centred,
Relaxed and resting.
And perhaps now we turn to the mind and any images that may appear.
Letting these shapes form behind the eyes.
Maybe you see colours or soft darkness.
And maybe as you start to watch the space behind the eyes,
You may notice the shapes start to fade and new ones start to appear.
And just let the shapes come and go,
Experiencing this flow state.
Let the images come and go.
And as the last shape dissolves into nothingness,
You find yourself visualising your sankalpa once again.
That intention or statement.
Visualising that statement in the mind and repeating it three times in your head.
If you do not have one,
Then simply resting in this space.
Visualising the phrase,
I flow through life with ease and grace.
And then releasing the sankalpa,
Letting go.
Now we start to begin our soft and gentle return,
If we want to.
Slowly beginning to make your way back to your space.
Listening to the sounds you can hear around you.
And feeling the body.
Gently beginning to perhaps bring some gentle movement into your hands and into the feet.
And beginning to take some deeper inhalations,
Releasing the breath.
Maybe start to make some stretching with your arms and your legs.
Maybe stretching the body in one long line,
Pointing the toes,
Arms behind you or above you.
Just listening to what your body needs right now,
Maybe bringing the knees to the chest and rocking on the back of the spine.
And you can roll to one side and making your way up to sitting.
