Welcome to this practice.
Let's begin by arriving,
Taking a moment to get comfortable in your chosen posture whether you're lying down,
Sitting,
Or possibly standing.
Noticing how your body is perhaps asking to be adjusted so that you can get just a bit more comfortable.
Allowing your eyes to go soft,
Just allowing the eyelids to soften and perhaps partially close or close completely.
See what feels right.
Even noticing the breath as you settle into becoming more at ease and comfortable in your spot.
Let's just listen to the sounds in the room.
Just sitting amidst the sounds,
Letting them come to you,
And welcoming the environment in its entirety.
The sounds.
Notice if there are any smells in the room as well,
Or whatever environment you're in,
Just welcoming it all and even welcoming yourself.
Welcoming yourself into the environment,
Welcoming yourself into your practice,
Noticing the quality of the air and how it feels on your skin,
Sensations where your clothing meets your skin,
Noticing the places where your body meets the surface that's supporting it.
Fully welcoming your entire being into your practice,
Into the space,
And allowing your body to rest with ease knowing it is fully supported by the surface that you've chosen.
And taking a moment to greet yourself in your practice,
Can you offer yourself a gentle smile of welcoming and acknowledging everything that brought you to your practice today.
And as you acknowledge and greet yourself warmly,
Noticing if there's an intention that forms that supports you and your reason for practicing today.
And if it does,
Go ahead and speak that intention to yourself and affirm it,
Knowing that your practice is here to fully support you and your intention.
And allowing yourself to experience the flutters of the internal part of your being,
Sensing the liveliness,
The life force within you.
And if you shift that attention of that life force to your heart center,
Noticing if there's a longing or a desire within you that life is expressing through you.
And as you drop into that heart space,
Allowing that to spread,
That sensation of desire or longing or purpose to spread throughout your entire body,
Affirming that longing,
That heartfelt desire,
That sense of purpose or that livingness to express fully within you in this very moment and embrace it,
Affirming its truth and its presence within you now and always.
And from that place of experiencing that life force within you,
Sense into that stillness beneath it all.
Perhaps it's an experience of calm,
Peace,
Ease,
And essence of supply in the sense of inner resource of safety and well-being.
Perhaps bringing in images of people or places that have brought about that sense of ease and well-being and simply being okay exactly as you are without trying to change or fix yourself in any way,
Just resting with ease,
Supplying yourself with whatever it is that nourishes that inner resource of feeling safe and secure,
Whole and complete,
Allowing that to spread throughout your entire body,
Remembering it,
Remembering what it feels like,
Remembering where you feel it and sense it,
Knowing that you can bring this resource into your practice at any moment in the same way that you just did and you can bring it into any circumstance throughout your life whenever you need it.
And as you continue to welcome that inner resource of ease and well-being,
Allowing yourself to bring attention to sensations throughout the entire body.
Sensations may be pleasant,
Unpleasant,
Neutral,
Nothing at all,
Just see if you can welcome it all.
Noticing and welcoming sensations in your jaw and your mouth and sensations in your ears,
Both of them at the same time,
Sensations in the skin of the face,
The nose and lips,
Both eyes at the same time as sensation,
Welcoming sensations throughout the forehead and the eyebrows,
The scalp,
The back of the head and neck,
Down through the left shoulder,
Arm,
Palm and fingers,
Across the middle to the right shoulder,
Arm,
Palm and fingers,
And both hands,
Arms and shoulders at the same time as sensation,
Sensation of the back of the torso,
The front of the torso,
The entire torso all at once,
Without thinking or judging,
Just allowing sensations to be as they are.
As you notice sensations in the pelvis,
The hips,
The glutes,
Throughout the entire left leg and foot,
The entire right leg and foot,
Alert and awake to sensations throughout both legs,
And sensations throughout the entire body,
A vibrant field of sensation,
All the while weaving in your inner resource of being and well-being as you welcome sensations throughout the entire body,
And the experience of the entire body breathing,
The body breathing and that inner resource of being and well-being present with each breath,
Breath flowing in,
Abdomen expanding,
And breath flowing out,
The abdomen relaxing,
Your own natural rhythm expanding and relaxing,
Welcoming your inner resource of being and well-being and all that's present in your awareness,
Noticing any emotions and thoughts that may be present in the body and mind,
Allowing them to just drift in and perhaps drift away,
Or even inviting in opposites of those emotions and thoughts if it's helpful,
And that inner resource of being and well-being always present,
Even welcoming harmonizing thoughts that bring you into harmony with yourself and the world around you,
Noticing how this acts on your body and your mind,
All the while welcoming your inner resource and that felt sense of being secure at ease and peaceful,
Welcoming sensations of well-being,
Joy,
And even bliss in the body,
Even bringing in images of happiness that support you and experiencing bliss throughout the entire body,
Just setting aside thinking and welcoming that felt sense of being and well-being and noticing how all of these sensations arise in the spacious field of awareness,
Letting go and dissolving into being awareness,
Awareness awake and aware of everything,
Aware of itself,
Aware of everything just as it is,
And as it feels right,
Welcoming yourself into your wide awake state of consciousness and sensing the vibrant aliveness of your body,
Opening and closing your eyes several times while continuing to feel secure and at ease and grounded and connected to yourself and the world around you,
And imagine yourself just going about your daily life all the while awake and aware,
Secure and at ease with everyone that you encounter and grounded and connected to yourself and every moment of your life,
And I encourage you to pause and take a moment to reaffirm your heartfelt desire and any intention that you might want to carry with you back into your daily life.
I thank you for joining me in this practice and I encourage you to journal if your time permits.
