Begin where you are at this very moment on this very day.
In the very place you find yourself.
Settling in.
Slowing down.
When you're comfortable you might shut your eyes.
And noticing the quiet around you that is still suffused with small noises,
Never absolutely silent.
Allowing those noises to carry and convey any sounds.
Noticing.
Perhaps allowing the rhythm of the world about you to begin soothing the world within you.
Coming into greater stillness.
Never perfectly unmoving.
Finding your breath as it is.
Its pace and volume.
Just as it is right now.
Seeing if you can locate your pulse.
Without touching any particular part of your body.
See if you can find its thrum and rhythm.
The work of your heart.
Strong yet gentle.
Understand the process of digestion,
Your gut biome.
The wonderful work it does to provide for your body.
Without judgment or measurement,
Notice the temperature around you and in you.
And the boundary of skin between the two where you experience heat and cold most.
Perhaps at this moment you feel too warm or too cool or just right.
That's not what matters right now,
Just that you acknowledge that feeling.
Today we're going to try to cool ourselves down in mind and body.
Start in your face and scalp and cranium.
Note the warmth or coolness there.
Imagine the cells and molecules to the individual atoms and their parts slowing down,
Becoming cooler.
Your head is cooling like a breeze or air conditioning or cool water.
Your mind is lowering its temperature and its busyness.
Feel the coolness expand out into your neck and throat.
Each molecule slowing down and making you cooler.
Realizing the coolness of the air that goes through your throat.
Feeling the expanding chill descend into your shoulders and shoulder blades and sockets softening and slowing the material.
Letting the cool material expand and extend and deepen from mind to neck to shoulders and now into your upper chest and upper arm of bicep and tricep cooling down.
Opening each atom slowing just fractionally.
Letting the cool material expand and shorten the material.
Let the coolness drip and flow out to the ends of your fingers all the way down to your waist.
Using your forearms and your hands,
Chill all the way down your back and in your belly.
Like the shiver of a gentle breeze.
Slowing down.
Slowing down.
Letting the coolness extend into your hips and groin and upper thighs.
Extending the chill down to your knees and the backs of your knees.
All right.
Feeling your processes down.
Sending the cold front out down your shins,
Calves to your ankle.
Now almost your entire body is cooled off.
Letting the coolness expand and shorten the material.
Let the chill extend all the way out your feet to your toes and all the way out your skin and all the way down to your core.
Feeling off,
Becoming calm,
Gaining perspective from slowness and chill.
Settling in.
Letting the cold continue to expand.
Blessings.
