Hi and welcome to this little meditation.
I'm just gonna invite you to start by finding a comfortable position,
Cross-legged or seated with your feet flat on the earth or even lying down as long as you feel that you won't fall asleep and you can set that intention before you begin to not fall asleep but to stay awake and then starting to take some nice deep breaths in through your nostrils into your belly,
Exhaling out through the mouth with a bit of a sigh.
Do that a few more times in your own pace,
In your own rhythm,
Inviting a bit of sound even on the exhale and then just closing your mouth and breathing in and out of your nose continuing to breathe into your belly extending your breath,
Deepening your breath,
Finding a pleasure in your breath,
Noticing the subtle response of the body as you bring more awareness and consciousness to your breath,
As you bring more oxygen into your system,
The little subtle yes of the body,
Of the cells,
Of the mind.
Notice what the body is saying now,
If there's a place on your body where you want to place a hand or two it could be two different positions,
Somewhere you need to squeeze or massage or just be with for a few moments,
Keep breathing into your belly as you do this.
Maybe your hands need to change places even,
You're listening to what the body is saying to what feels good,
Allowing a bit of sighing and a bit of sounding from that area,
If you're giving that area a bit of a voice,
You're allowing the voice of this area out through your mouth,
This allows you to connect emotionally energetically,
The voice is a powerful channel of expression,
You can leave your hands where they are,
You can place them back to your starting position as you wish,
As you keep breathing just starting to contemplate,
To notice your body,
Anything that's arising inside in terms of sensations or feelings,
Even thoughts that might pass,
Starting to really notice your body as a field of changing sensation,
Tightness,
Moving,
Lightness,
Warmth,
Coldness,
Numbness,
Passing,
Even feelings,
Joy,
Sadness,
Fear,
Shame,
Anger,
Or thoughts passing through,
Allowing everything to pass like clouds,
Like waves,
Like bubbles,
A field of changing sensation,
Each thought,
Each feeling,
Bringing its own sensations,
Be free with your awareness,
Allow your awareness,
Like your focus,
To either jump from sensation to sensation or to remain in one spot,
In one sensation,
Be free for now,
Just allow it,
Much as possible,
Allow also your breath to be free,
Breathe deeply and just trust that it goes wherever it is needed most.
Notice the impact of being as a field of sensations,
Of allowing your awareness and your breath to drift through your being.
Notice what keeps arising and moving in this field of changing presence,
Thoughts,
And if the mind is busy and you struggle to let the thoughts go,
Then just breathe again and find one thing that you can connect with,
The sensation in your body,
One sensation,
One part of your being that you can just breathe into and be with,
Allow the mind to go release the mind,
Like releasing a ball full of helium into the sky,
Allow it to have a holiday and just gently drop your awareness,
Your focus back into sensation.
If there are any sounds around you,
Allow them to be part of the experience,
Start receiving sounds around you,
As energy,
As waves,
Allowing them to create,
To become changing sensations inside your field of perception,
Allow it all to be one thing the dance of the outer and the inner,
Energy moving in your mind,
In your emotional body,
In your physical being.
And there's nothing to do but to breathe and to be,
To be this field of changingness,
This ocean with all these different currents rippling and moving.
And as you breathe and continue this practice,
I invite you to start to sense a little bit deeper,
To really sense your energy,
To sense what we might call your essence,
Infused in every single cell,
Every single organ,
Your presence,
This wonderful mind that is not simply contained within the brain but is within the entire body,
The entire being,
Your consciousness,
Your energy,
The consciousness and energy of life itself pulsing through you.
So as you keep breathing,
Just begin to notice this pulsing,
This life,
This light.
Maybe you can see it in your mind's eye,
You can sense it,
You can simply also just know that it is here.
Feeling is gentle pulsation,
Expansion and contraction.
Noticing the stillness that it brings connecting to this place.
Keep breathing,
Allowing the breath to be free,
Your awareness to be free,
And just sensing as you do this,
The pulse of life,
The energy,
Presence,
Consciousness of life itself.
Feel it in your organs and all your muscles,
Your skin,
Your eyes,
Brain,
The lungs,
Spine,
Spleen,
Liver and pancreas,
Your kidneys,
Stomach,
The large intestine,
The small intestine,
All the way down the muscles of the back and the hips,
The genitals,
The anus,
The buttocks,
Legs,
Knees,
All the bones in the legs,
Down to the feet and the ankles,
On the toes,
And down the arms,
To the elbows,
All the bones of the arms,
Forearms and into the wrists and palms and fingers,
As well as up to your shoulders,
Neck,
Ears,
Scalp,
Every single follicle of hair in your body,
This beautiful,
Gentle,
Still,
Powerful pulse of life that you are.
This is the intimacy that we seek,
The intimacy with ourselves,
With life.
What could your life be like going through your day to day with this presence,
With this intimacy with yourself?
I would play with it.
Just to finish,
To help you play with it,
Just find a movement.
It could be just a simple hand movement,
It could be something like a mudra that helps you reconnect to this place effortlessly and instantly.
It doesn't have to make sense,
Just allow your body,
Your hands to shape a little movement.
It could be a hand somewhere,
It could be a shape,
It could be a little sequence,
Keep it simple,
Knowing that when you repeat this you can connect instantly to this place.
So now in your own time and you can keep your eyes closed and continue in this space,
In your own time you can adjust,
Open your eyes and be with this pulse as you get up,
As you stretch and as you move into your day.
