Welcome,
Dear one.
Welcome to this benevolent breathing meditation for deep qualitative sleep,
Where we will explore awareness pointers.
Allow your attention to just easily transition into your felt experience of being.
In this sense,
The body is very useful when breath flows,
The feeling of your body as it relaxes.
These pointers are all immediate and concrete.
We are transitioning and climbing down the ladder from the mind into the body.
What I invite you to notice is that everything is allowed.
Even resistance or tension is allowed to be here,
Exactly as it is.
You can either hear this as a directive of what you are supposed to do or allow everything to be,
But that wouldn't be constructive.
It is much more constructive to notice that everything is already allowed.
The only thing in opposition to what is already here is a thought,
But even that thought is allowed to arise or not.
No need to struggle,
Strife or stress at this moment,
Just allowing.
Meditation is the art of non-interference,
Just by allowing the experience to be whatever it is already.
So,
Allow your body to sink into the floor or the surface that you are seated or laying on.
Get comfortable,
Ruffle into the feathers,
Move a little as you become aware how the body can relax a little bit deeper and settle a little bit deeper into the support underneath it,
Soften,
Be comforted that at this time everything is ok,
Nothing else matters right now,
Everything is already ok,
Nowhere to go and nothing to do.
Here to simply feel the body and listen,
Do not worry if there is a wave of agitation,
It is also natural to flow in and out of conscious hearing,
The deepest part of you,
Your core self is always listening.
Whatever your experience today,
This practice will still work.
Want relaxation to happen,
Make it feel good,
Give yourself permission to surrender into relaxation deeper,
Like a hand opening,
Like a head laying down on a pillow,
Like an exhale,
Like a breath releasing.
There is no wrong way to do things,
There is no wrong way to allow.
Simply listen and offer your attentiveness to your breath completely.
You are in a safe environment.
Surrender into the quietude,
Into the stillness now and make a commitment to yourself to reside in the stillness or deep breath,
Deep nourishment,
Resting as the stillness.
So whenever there is an urge to fidget or move,
Override that urge,
Commit to the stillness instead,
Feel your natural breath and its innate rhythm flowing through you,
Allow your bones to become heavy,
Feel your bones heavy and sinking into earth,
Release the bones heavy and sinking.
Offer your attention deep inside now,
Allow your awareness to travel through your body now on a journey of sensation,
As if the body turns into a cloud of sensations.
Simply feel each part as it is mentioned without moving,
Remain still,
All sensations are welcome just as they are.
As we shine the flashlight of attention onto certain parts of the body,
I invite you to become aware of the spaciousness instead of the form,
Becoming aware of the spaces between things and every time I mention a body part and you inhale,
Imagine filling that body part with a warm white or golden light on the inhale and on the exhale settling the mind into the volume of that body part,
Don't try to place any effort or intention onto here,
We're simply offering our attention as light to different parts of our body,
Beginning with the mouth,
Feel your mouth,
Feel the sensation and the spaciousness inside of the mouth,
Feel the jaw,
The lips,
Notice the sensation of the lips touching,
Feel the spaciousness inside of the mouth,
The roof of the mouth,
Under the tongue,
The upper teeth,
The gums,
The lower teeth,
The tongue,
The root of the tongue,
The center of the tongue,
The tip of the tongue,
Notice the sense of taste in the mouth,
Feel the left inner cheek,
The right inner cheek,
Now feel all the parts together as a whole,
Feel your mouth as a whole sensation,
As energy and spaciousness,
As radiant vibration,
Taking a deep breath in and imagining that you are breathing in a white or golden light into the spacious volume of your mouth and as you exhale,
That light settles in the spaciousness,
I invite you to pay attention to your nose,
Notice the nostrils,
The left nostril,
The right nostril,
Both nostrils at the same time,
Notice the breath,
The nasal passages,
The sinuses behind the nose,
The nose,
The nostrils,
The sinuses all together,
Take a deep breath in and offer attention in the form of a white or golden light to fill the spaciousness of the nose and the sinus channels,
On the exhale allow this light to settle,
Become aware of your ears,
Right ear,
Left ear,
Both ears simultaneously,
Feel the wrinkles and the folds of the ears,
The back of the ears,
The earlobes,
The ear canals,
Follow those canals into the inner ear,
Notice the ears effortlessly receiving sound,
Listening is happening,
Feel your ears hearing,
Taking a deep breath in and that inhale is transporting and delivering a golden white light into the spaciousness that the ears reside in,
The formless and as you exhale this light settles into the shape of your auditory system,
Offering attention to your eyes,
Left eye,
Right eye,
Both eyes together,
Notice your eyelids,
Feel every eyelash,
Notice where the eyelids touch,
Become aware of the surface of the eyes,
Centers of the eyes and the back of the eyes,
Becoming aware of your optical nerve running into your frontal lobe,
Feel your eyes now as energy,
Radiant glowing embers,
Take a deep breath in slow and smooth,
A golden white light encompassing the spaciousness of your visionary system,
The exhale allows the light to settle,
Inviting attention and offering it to your crown,
Forehead and face,
Feel your whole head,
Head,
Feel your neck,
Back of the neck,
Sides of the neck and throat and as you take a deep breath in,
You fill the entire volume of your head and neck with a golden white light and as you exhale this light settles and relaxes your entire head and neck,
Notice the right palm,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Feel your whole right hand alive with energy,
Feel your wrist and on the next inhale,
Exhale,
Breathing in a golden white light,
Taking on the shape of your right hand and filling the spaciousness and volume of your right hand,
Feel your right forearm,
Your right elbow,
Your right upper arm,
Your right shoulder,
Your right collarbone,
On your next inhale,
Filling the volume of your entire right arm and right shoulder with a golden white light,
Soothing,
Softening and relaxing everything that it comes in contact with,
Notice your left palm,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky,
Feel your whole left hand alive with energy,
On your next inhale,
Breathing a golden white light into the volume of your left hand,
As you exhale,
This light settles into the spaciousness of your left hand,
Feel your left forearm,
Your left elbow,
Your left upper arm,
Your left shoulder,
Notice your left collarbone and on your next inhale,
Filling the entire volume of your left arm and as you exhale,
This golden white light relaxes and settles into your left arm,
Becoming aware of your sternum,
Noticing the volume of the sternum itself,
Feel how the ribcage connects to the sternum,
Follow the ribcage all the way back to where it connects to the spine,
Allow the mind to take on the shape of the heart,
Feel the heartbeat,
Noticing the air move from formless into the form of the lungs,
Becoming aware of the diaphragm and on the next breath,
Allow the golden white light to fill the entire cavity of your chest,
And as you exhale,
This light settles here and relaxes the chest from the inside out,
Becoming aware of the abdominal cavity,
Notice the abdominal cavity resting on the perineum,
Noticing the hip bones,
The sacrum,
And on your next inhale,
Filling the entire volume of your abdominal cavity with this golden white light,
And as you exhale,
This light settles into your abdominal cavity,
Allowing for a deeper relaxation,
For the breath to anchor,
And becoming aware of your right big toe,
Your right second toe,
Your right third toe,
Your right fourth toe,
And your right pinky toe,
And offering attention to the right sole of the foot,
The heel,
The ankle,
Run your attention over the top of your right foot,
The next inhale,
You invite this golden white light,
Into the entire volume of your right foot,
And as you exhale,
The light settles in your right foot,
Drawing attention into your right shin and calf,
And inside and around your right knee,
Penetrating your right thigh with your attention and awareness all the way up to your right hip,
The next inhale,
Fills the right leg with a golden white light,
And offering your attention to your left big toe,
Your left second toe,
Your left third toe,
Your left fourth toe,
Your left pinky toe,
Attention feels the sensations of your left sole of the foot,
The top of the left foot,
The left heel and left ankle,
Your next inhale,
Fills the entire volume of your left foot with a golden bright white light,
And the exhale allows this light to integrate,
Allowing attention to fill the left calf and left shin,
Being attentive now to the left knee,
The sides,
The front and the back,
Being attentively aware to the left thigh,
The left buttocks,
All the way up to the left hip,
Your next inhale is filling the entire volume of your left leg with a golden white light,
And the exhale allows this light to settle and integrate,
Your entire body is in your conscious awareness,
Feel the aliveness,
Just offer your attention to be here with your entire completely relaxed body,
Just for now,
Without asking how,
Let yourself sink into stillness,
Just for now,
Lay down the weight you so patiently bear upon your shoulders,
Feel the earth lovingly receiving you and the infinite expanse of sky,
Grow even wider as your awareness reaches up to meet it,
Just for now,
Allow a wave of breath to enliven your experience,
Breathe out whatever blocks you from the truth,
Just for now,
Be boundless to your heart,
Free,
Awakened yet relaxed energy,
Tingling in your hands and feet,
Drink in the possibility of being who and what you truly are,
So fully alive,
Just for now,
Surrender,
Surrender into
