Namaste.
Please take the next few moments to get your body completely comfortable laying on the earth or in your bed,
Adjusting any blankets,
Pillows,
Or props that you might have,
Ensuring that the body is warm as you settle in,
Making sure that the body is completely comfortable.
Laying in savasana or savasan,
Feet hips distance apart,
Finding symmetry in the body,
Arms resting at your sides,
Palms facing skyward.
You might take a moment to make sure that the back of the neck is long,
The chin slightly below the forehead.
And then on your exhale,
Imagine your body sinking down into the support beneath you,
Inhaling,
Feeling the air in and around the nostrils,
Exhaling the body becoming heavy,
Releasing down,
Relaxing,
Letting go.
With each exhale,
Feeling the gentle pull of gravity.
Begin to sense the ears opening,
Listening,
Becoming receptive,
Inviting the sounds within your space,
Sounds of this recording.
And just letting your ears rotate from sound to sound.
Begin to welcome a sense of the lungs expanding and releasing.
And within the space of the lungs and the chest,
A sense of the heart pulsating.
And might you invite your awareness to reside here in the space of the heart,
Feeling into the heart space,
Abiding in the awareness that resides here in the center of the chest.
From this space,
From abiding in this nature of the heart,
Could you invite a sankalpa to arise,
A heart's desire?
Would you state your heart's desire three times,
Such as I meet each circumstance in my life with clarity,
Ease,
And trust?
Feeling awareness to the sensations inside the mouth,
Sensing the teeth,
The gums,
The roof of the mouth,
The tip of the tongue,
Inside of the right cheek,
Inside of the left cheek,
The root of the tongue,
The space in between the ears,
Sensing the space or distance that exists in between the ears,
Both ears receptive,
Listening.
The air at the tip of the nostrils,
The flow of air inside the nose,
The bridge of the nose,
The center of the eyebrows,
The right brow,
Temple,
Cheekbone,
Right eye as radiant sensation,
Muscles behind the eye,
The left brow,
Temple,
Cheekbone,
The left eye as a radiant orb of sensation,
The muscles behind the eye,
Both eyes simultaneously,
Sensing the warmth of the eye sockets,
Allowing the eyes themselves to relax back and down towards the back of the head,
Sensing the crown of the head,
The back of the head,
The back of the skull,
The cervical spine in the neck,
The front of the throat,
The collarbones left and right simultaneously,
The shoulder on the right side,
Sensing the shoulder joint,
The upper arm,
The elbow,
The forearm,
The wrist,
Center of the palm,
The back of the hand,
The thumb,
First finger,
Second finger,
Third pinky finger,
All five fingers,
The right hand,
Fingertips,
Fingernails,
Sensing the space in between the fingers,
The space that exists in between the fingers,
Noticing if you can sense where the fingers end and the space around the fingers begin,
Or is it more of a field-like quality of energy and sensation,
Sensing the radiance,
The aliveness,
The warmth and energy within the fingers and the space in between the fingers,
Sensing the space between the fingers and the sensations of the fingers themselves simultaneously,
Bringing awareness back towards the palm of the hand,
Feeling the hand from the inside out,
The wrist,
The forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Right side lung,
Front of the chest,
Rib cage,
Waist,
Right side of the belly,
Right side of the pelvis,
Hip,
Glute,
Front of the thigh,
Back of the thigh,
Right knee joint,
Shin,
Calf,
Ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Pinky toe,
All five toes on the right foot,
Sensing the tips of the toes,
Begin to sense or imagine the space in between the toes,
Bringing the space in between the toes,
Back to the toes themselves,
Sensing the warmth,
The radiance,
The already happening aliveness of the toes,
The space around the toes,
And notice if you can sense simultaneously the space around the toes,
And notice if you can sense where the toes end,
The boundary,
The outermost periphery of the toes end and the space around them begins,
Or do the toes start to dissolve into the space within and around the toes,
Bringing awareness back to the foot,
Feeling the foot from the inside out,
And begin to invite the whole right foot,
Ankle,
Lower leg,
Knee,
Thigh,
Hip,
Right side of the torso,
Whole right side of the arm,
Shoulder,
Leg,
The whole right hemisphere of the body simultaneously,
The whole right hemisphere of the body and the left hemisphere of the brain,
Could you invite the left hemisphere of the brain and the whole right hemisphere of the body simultaneously,
Sensing,
Feeling the whole right side body,
Left brain,
Bringing awareness back to the center of the chest,
Feeling the left lung breathing,
The left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Center of the palm of the hand,
Back of the hand,
Thumb,
First finger,
Second,
Third,
Pinky finger,
The tips of all five fingers,
The left hand,
Fingernails,
The space that exists in between the fingers,
Welcoming the warmth,
The tingling,
Buzzing aliveness of the left fingers,
Noticing any sensations residing here within the fingers,
And notice if you can sense where the fingers end and the space around them begins,
Sensing whether the fingers begin to dissolve into the space around and within the fingers,
Notice if awareness is residing within the fingers or if the fingers are residing within awareness,
Sensing the palm,
The left hand from the inside out,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
The left lung breathing,
Left side of the chest,
Rib cage,
Waist,
Left side of the belly,
Left side of the pelvis,
Hip,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Right side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Left side of the chest,
Right side of the chest,
Left side of the chest,
Left side alive and radiant with sensation.
The whole left body and the right hemisphere of the brain.
Sensing the whole left hemisphere of the body and the right hemisphere of the brain simultaneously.
Whole left hemisphere,
Alive and radiant with sensation.
Right hemisphere of the brain.
Begin to sense the body breathing itself and welcome your attention to ride on the wave of the breath.
Flowing in,
Flowing out.
And as you sense this inflow and outflow,
Begin once again to welcome the whole right hemisphere of the body.
Whole right hemisphere of the body along with the right side,
Neck,
Head and face.
With welcoming the whole right hemisphere of the body.
And on your next inhale imagine you could inhale from the toes all the way up to the crown of the head.
Pausing momentarily bringing all of your attention to the left hemisphere of the body.
Continue breathing just naturally the body breathing itself.
Feeling the whole left hemisphere of the body.
Whole left hemisphere and left side neck,
Head and face.
Welcoming the whole left hemisphere to become alive and radiant with sensation.
And then on a natural in-breath imagine you could breathe from the toes of the left foot all the way up to the crown of the head.
Holding momentarily at the top of the breath.
Switching sides bringing awareness into the whole right hemisphere of the body.
Breathing to sense the whole right hemisphere as the body's breathing in a natural rhythm.
Whole right hemisphere.
And then as you're ready inhaling from the toes all the way up to the crown of the right side.
Holding just momentarily as you imagine switching sides.
Giving time for awareness to transpose through the midline.
Attention to cross to the left side body.
Whole left side body coming alive with radiant sensation.
And then continuing at your own pace.
Letting awareness move from side to side.
If it feels available you might begin to invite an alternate body breathing technique.
Inhaling,
Exhaling.
Inhaling from the toes to crown.
Holding at the top momentarily switching sides.
Exhaling all the way down to the toes.
Inhaling from toes to crown.
Switching sides exhaling down the opposite side of the body.
Inhaling from toes to crown.
Pausing momentarily switching sides exhaling from crown to toes.
Exhaling inhaling switching sides.
If this feels too rushed just going at your own pace a couple more times from side to side.
The next time that you inhale or do exhale down both hemispheres of the body so I'm going to do it simultaneously.
Inhaling from toes to crown both hemispheres of the body.
Exhaling just inviting a sense of the whole body now left and right.
Whole body left right front back inside and surface.
Welcoming your attention to the center of the forehead should accash the space of the mind.
As you bring awareness to the space of the mind inviting the following images a blue butterfly a blue butterfly a white lily a white lily a green forest a green forest an orange sunset an orange sunset a pink peony a pink peony a flickering fire a flickering fire a floating clouds floating clouds ripples on the water ripples across calm water a flying eagle a flying eagle the northern lights dancing across the sky the northern lights dancing across the sky the northern lights allowing yourself to rest back into the already happening awareness.
Noticing the medicine of presence itself.
And once again could you invite your presence your attention your beingness to reside and abide in the heart space.
Sensing feeling noticing from the space of the heart.
And from that heart space once again welcoming your sankopa your hearts desire.
Could you welcome your sankopa with your heart whole body and mind simultaneously.
Welcoming your sankopa to be everywhere.
And now begin to sense the support beneath your body the sounds within the space sounds of this recording.
Begin to sense the room around you.
And when you're ready slow movements of the fingers and toes beginning to awaken the body nodding the head perhaps taking a full body stretch gradually either hugging knees into the chest or rolling to one side in a fetal position.
Taking this time to welcome the sensations and the state that you've created in your nervous system.
Allowing yourself to simmer in the practice for a few moments to simmer in the sensations that you've created.
You're slowly arising at your own pace and noticing how you feel.
Thank you so much for practicing with me today.
I'd love to hear from you.
I love learning where people are from and who's meditating with me here on the platform.
If you'd like to meditate with me again I have lots of recordings here on the platform and new recordings coming out all the time.
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Have a beautiful day.
Namaste.
