Welcome to this sound journey.
Take a few moments to get really comfortable.
You may choose to lie down,
Sit in a chair,
Whatever feels right for you.
Now softly and gently close your eyes.
Keep your eyes closed for the duration of this practice.
Start to take some nice big breaths.
In through your nose and out through your mouth.
We're using our breath to arrive ready for our practice.
To bring our awareness into the present moment.
Taking some nice big wholesome,
Healing,
Calming breaths.
In through the nose and out through the mouth.
In through your nose and out through the mouth.
In through your nose and out through the mouth.
In through your nose and out through the mouth.
Now relaxing all your efforts.
Taking a few moments to just simply be.
A few moments just for you.
Now bringing your awareness to your natural breath.
Your witness looking inward.
Watching.
Feeling.
Sensing.
Your natural spontaneous breath.
With each and every exhale,
Sense your body letting go of tension,
Tightness.
Your muscles are becoming softer.
You're starting to feel more and more relaxed.
We'll now start the rotation of consciousness.
As I call out parts of your body,
Visualize a blue star or flame in that area.
Remembering there's no physical movement for this practice.
Visualizing a blue star or flame in the center of your forehead.
The center of your throat.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right little finger.
Right wrist.
Right elbow.
Right shoulder.
The center of your throat.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Left wrist.
Left elbow.
Left shoulder.
The center of the throat.
The center of the chest.
Right chest.
The center of the chest.
Left chest.
The center of the chest.
Navel.
Pubis.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right little toe.
Right ankle.
Right knee.
Right hip.
Pubis.
Left hip.
Left knee.
Left ankle.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left little toe.
Left ankle.
Left knee.
Left hip.
Pubis.
Navel.
The center of the chest.
The center of the throat.
The center of the forehead.
Now bringing your awareness back to your breath.
Your breath is completely natural.
Your breath is completely automatic.
You're a witness looking inward.
Watching.
Feeling.
Sensing.
Your natural spontaneous breath.
With every inhale visualize a white light travelling from your feet to the crown of your head on the inhale.
Then sinking from the crown of your head to your feet on the exhale.
Now let's count our breath backwards from 108.
Inhale 108.
The light travels from our toes to our crown.
Exhale 108.
The light sinks from our crown to our toes.
Inhale 107.
Light travels up.
Exhale 107.
Light sinks back down.
Counting your breath backwards from 108.
If you lose your way or reach zero,
Simply return to 108.
Then footprints,
Likely Let's look behind cells.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you
