Take this moment to prepare yourself into that comfortable meditation pose.
Slowly and gradually make your way there,
Taking this time to sense all that you feel.
As you're present in your pose,
Gently close the eyes and feel heaviness there.
And focus in that feeling.
Notice what it feels like.
And as it becomes heavier and heavier,
Start to feel the flow of your breath.
Flowing slowly through the body.
Notice the belly rising and falling.
Notice how you feel in this moment.
Slowing your breath.
And taking this moment to bring the right thumb and press it against the right nostril.
Allow the rest of your fingers to spread out.
And gently and slowly,
Breathing in and out through the left nostril.
Allow yourself to deepen through the breath.
Noticing the cool sensation coming in and out through the nose.
Every exhale allowing your body to soften and to melt.
Notice what you feel in this moment.
What you feel emotionally or physically or mentally.
Become aware of that sensation.
Slowing your breath even deeper,
As much as you can.
And as you inhale,
As much as you can,
Expanding through the body and holding onto that breath.
As you hold,
Feel the motion stirring within you.
Noticing that sensation.
And exhale through the mouth.
Releasing the hand.
And breathing through both nostrils.
In and out.
As you breathe here,
Notice how you feel.
Notice where you feel the heaviness and lightness through the body and through the mind.
And as you breathe,
Allow the air to gently and slowly travel through the left side of your body.
Focus here,
Noticing all that you feel.
Keep following the breath as it travels through the left side of your body.
Notice what you feel.
Keep breathing deeper and deeper into the left side.
And as you do so,
Feel the left side of your body expanding.
And expanding as you breathe.
Notice how you feel.
Keep focusing into that feeling.
Notice how you feel emotionally towards it as you expand through that side.
Notice the visions that come appearing through the mind.
And just breathe through them.
Allow the left side of your body to expand and expand.
And as you feel the expansion of the left side of your body,
Allow the breath that you breathe in and out to bring a cool sensation roaming through that space.
The more you breathe,
The more you feel the coldness rushing through the side of your body.
And as you're here,
Notice how you feel.
Emotionally,
Mentally,
Physically.
And just be within that space of all that is present.
Continue to feel that coldness rushing through the side of your body.
As you leave the space open,
Feeling the cold winds rushing through,
Start to pay attention to the visions that come appearing through the mind and through your body.
Notice them and breathe into them.
Taking deeper and deeper breaths.
Allowing the cold sensation to increase.
And within the left side of your body,
Feel the borders gently opening and opening every time you breathe in and out.
Gently allow the walls to break down.
And notice how you feel.
How you respond.
Breathing deeply here.
As the walls break down,
Notice that sensation.
And feel your whole left side open to the vast sky of darkness.
And feel part of that darkness.
Taking time here to breathe.
Notice the feeling.
Notice the emotion that rises through the body.
And just feel it in this moment.
Notice any memories or visions that come appearing through the darkness.
Scan your awareness towards it.
Become aware of how you respond to them.
As you deepen your breath.
Feel your breath becoming slower and slower.
And slowly allow the breath to bring a cool sensation.
Into the visions and those feelings that come appearing through the darkness.
Take time to do that.
As you breathe slowly.
Allow that cold sensation to deepen and deepen.
Into those visions,
Those emotions and memories.
And as you do so,
Notice how you feel.
Allow the coldness to wrap around them.
And notice the feeling that occurs as you do so.
And allow your exhales to release those visions and emotions.
To allow them to fade through the sky of the darkness.
As you breathe.
And as they fade into the darkness of the sky.
Notice how you feel.
Take in this moment and breathe.
As you look towards the night sky.
Notice how you feel in this moment.
Notice the sensation that rises through your body.
As you look deeper into the night sky.
Notice the stars.
Notice the feeling that you receive as you look towards the stars.
Notice what you feel in this moment.
What the stars represent for you.
Taking time here.
Slowing through your breathing.
Amongst the dark sky.
The stars.
Notice the moon.
Notice if it's directly in your vision.
Off to the side.
Notice the phase of the moon.
Full.
Waning.
As you become aware of the details of the moon.
Notice your reaction towards it.
And what you feel.
Slowly start to see glow.
On the surrounding of the moon.
And every time you inhale.
Allow yourself to receive that gentle glow.
Into the body.
Every inhale.
Allowing yourself to receive.
The glow of the moon.
Allowing it to surface through the body.
Notice how this feels.
Notice the sensation of the glow.
That you receive.
As it roams through the body.
Feel a gentle coolness.
Noticing that sensation.
Notice how you feel emotionally.
The more you deepen through your breath.
The more the cool sensation.
The glow of the moon.
Roams through your body.
Deeper and deeper.
Notice all that appears through your mind.
And through your body.
And slowly allow the gaze of the moon.
To widen and widen through your vision.
Seeing nothing but the glow of that moon.
And nothing else.
As the glow of the moon.
Takes up your vision.
Notice how you feel.
And how you respond.
Deepening through your breath.
Allowing your inhales.
To allow that sensation to swirl.
Through the left side of your body.
Notice how you feel in this moment.
And as you breathe here.
Start to feel the heaviness.
Through the left side of your body.
Becoming heavier and heavier.
Each time you exhale.
Notice how you feel in this moment.
As this side of your body becomes heavier.
And heavier.
Start to feel the ground against it.
Notice how you feel.
And start to allow the breath to become heavy.
Feel that sensation.
Of heaviness through the breath.
And gradually take an inhale.
To feel the body expand as a whole.
And hold on.
Hold on to the breath.
As you hold,
Feel the motion within.
And gently exhale through the mouth.
Notice what you feel in this moment.
And gently wiggle through the toes.
And fingers.
Maybe roll through the wrists and ankles.
And if you're lying down in Shavasana.
Gently make your way up to a comfortable C position.
Feel the heaviness of your C bones.
And the lengthening of your spine.
Gently allow the shoulders to fall.
Gently bring the hands together.
Into a prayer pose.
And gather the hands into your heart center.
Deepening through the nose.
In and out.
Notice what you feel in this moment.
Namaste.
