Welcome to this meditation allowing you to experience the safety in your own internal expansion.
Close your eyes,
Lengthen your spine,
Welcome some softness into your body and begin to give more and more attention to each breath that you take.
Really follow the movement of each breath as it arises,
As it falls.
Follow the feeling of each breath.
And let each breath take you deeper into the experience of this one moment.
As you follow the felt sense of every part of every breath,
You are being taken deeper into the portal of this one moment,
Deeper into the expanse of this one moment from which all experience happens.
Keep giving attention to each breath as you begin to welcome a sense of deep relaxation into your whole body.
Muscles in the face relax and clench the jaw.
Let the shoulders drop with each exhale,
Softening around the heart space.
Relax the whole belly,
Let the whole belly be soft,
Spacious.
Breathing a sense of deep relaxation down the legs to the hips,
All the way down to the feet,
The toes.
Sensing your whole body here,
Knowing the frequencies embedded in this music to relax,
Soften your whole body.
Wash of relaxation in every cell,
A softening of every cell.
You notice any tension,
Any tightness,
Any resistance to being here.
Acknowledging this and choosing to soften around this,
Let the body relax around all that is here.
Recognizing that there is nowhere else to be,
Nothing else to do.
Just here with the felt sense of this breath,
The felt sense of your body,
Here in this one moment.
Exploring the different sensations in your body,
Noticing how they are constantly changing,
Constantly moving,
Just as the breath is constantly flowing.
Taking the attention down deeper into the felt sense of your body,
Moving from the mind,
From the head,
From needing to understand,
Just into feeling,
To sensing the heart,
Sensing the lower belly.
Breath by breath,
Feeling each moment,
Feeling each sensation rise and fall across the vast field of your awareness.
Reminding yourself that it is safe to feel whatever it is you are feeling,
It's safe to experience whatever it is you are experiencing.
Nothing needs to be different than it is.
So anytime you notice you've become lost in the mind,
Trying to understand this,
Trying to make sense of this,
Trying to alter this experience in any way,
Make a choice to drop even deeper into what you can feel in your body.
Give your full attention to the breath,
Softening onto all that you can feel moment to moment.
And so noticing now the backdrop of your awareness,
The is-ness that's always here,
The space,
The backdrop,
Becoming aware of this awareness.
So within your awareness you have the breath coming and going,
You have the music playing,
You have the sensations in your body,
Any thoughts arising.
And an invitation now to soften into the backdrop of awareness itself,
To recognize it is safe to feel your own limitless awareness.
And again no need to understand,
Just sensing,
Just feeling,
Just how expansive this backdrop of your experience is.
Where does your awareness end?
So noticing if there is any fear,
Noticing if there's any tendency to contract or close off to this part of you.
Can you relax?
Can you soften?
Reminding yourself it is safe to expand into this backdrop of awareness,
It's safe to explore,
It's safe to feel yourself as this infinitely expanding awareness.
How does it feel in your body to sense yourself as this infinitely expanding awareness?
No limits.
Every breath is an expansion,
Moving beyond any constructs,
Expanding beyond any of your mind's limitations,
Any of your mind's perceived ideas of who it thinks you are.
Finding comfort,
Finding familiarity,
Bring the safety in the lessness,
The infinitely expanding awareness that is you.
Each breath bringing more safety,
More comfort,
More familiarity in the expansion.
Each breath bringing greater levels of expansion,
Just feeling,
Just being.
Sensing yourself as infinite awareness,
Sensing yourself as infinitely expanding awareness.
Need to understand just to feel and just to let this spaciousness become your new normal,
Let this lightness,
Let this vastness,
Let this feeling of deep okayness become your new normal.
There is no need to fear this part of you,
There is no need to cover this up.
You get to drop into this felt sense of expansive awareness whenever you choose by simply giving all of your attention to your body,
Softening into the backdrop of the sensations,
Softening into the expanse,
Giving yourself permission to rest in,
To relax into the expanse,
To be held by this infinite,
The limitlessness,
To dissolve into this.
Starting to become aware of the space you're in,
You can still sense this spaciousness of your limitless awareness as you notice your body sitting here,
Laying here,
Following your breath in and out of your body,
Start to bring some movement into hands,
Feet,
Spine,
Recognizing that this expanse is within you because it is you.
Staying here for as long as you like before gently opening the eyes.
