Finding a comfortable space to start,
Sitting or lying down,
Come to stillness now and allow your body to soften Lengthening through your spine,
Finding space from tailbone all the way to the crown of your head Actively release your hips,
Your thighs,
The whole of your legs,
Allowing them to drop down into the surface beneath you Softening your shoulders and shoulder blades,
Softening the collarbones,
Allowing them to widen and drop Creating more space in the heart area,
The centre of the chest,
Release any tension in your jaw and your face Inviting a sense of softness and relaxation to the skin around your forehead,
Around your cheekbones The softening of the eyes,
The bridge of the nose,
The mouth and the chin Start to notice the sensation of breathing in and the sensation of breathing out Connecting with each fresh breath in the body and putting all of your attention there Being aware of the body breathing itself,
The body breathing itself Start to spread your awareness down through the body,
Coming to the centre of the torso Not noticing any feelings or sensations that arise here Not trying to change or alter any sensation,
Only to become aware Allowing awareness to permeate your being and expanding this awareness into every part of the body From the centre of your torso out to the edges of your waist,
Down through the legs,
Into the feet and toes Up through the chest and the arms and down into the fingertips All the way up the spine,
The back of the neck,
The front of the throat space And into the head,
The middle of your mind and all the way up to your crown Allowing present moment awareness to ripple through the whole body Becoming aware of sensations and feelings in the whole body Without chasing or desiring any feeling,
Just notice what is Allowing and amplifying what is with your awareness Simply being,
Simply noticing Allowing your awareness of the present to bring you deeper into this moment Deeper into the now of your experience Expand your awareness of your own body out to the edges of your being Out to the skin that covers your whole body And out beyond this space into what you might call your aura,
Your energetic field Sensing,
Feeling and connecting to this space,
The space that surrounds your whole body Your awareness is simply noticing what exists in this space Simply feeling and sensing without judgement With present moment awareness And as you maintain your awareness of your own energetic field Start to notice how far it expands from your body Start to notice the point at which you feel and experience the energy of the space around you It may be very subtle But can you feel the transformation from your energy into the energy of the space,
The room,
The world Attend to that space Notice the edges blurring between yours and the world Notice the meeting of your body and the space in which it exists Sense and feel this invisible interaction Sense and feel the boundary of self dissolving into infinite space Softly bring your attention back into your body Into your centre of being Into your physical shell Notice the feeling of your sit bones or the back of your body Making contact with the surface beneath Feeling all the parts of you that touch the earth beneath All the parts that make contact with the ground Bring your attention back to your breath The body breathing itself Maybe you like to bring some small movement into your fingertips,
Your toes Very very gently drawing yourself back into your body in this present moment Back into a sense of wakefulness Allowing yourself to take any movement you need Taking as much time before you fully come back into the doing self
