So make sure that you're comfortable and ready to begin the practice.
Close your eyes and bring your awareness to the breath.
Follow the natural flow of the breath as it enters the body and as it flows back out again.
And with every breath,
Feel how the exhalation guides your body into a deeper level of relaxation.
With every exhalation,
Tension from the day releases from the muscles and the body prepares itself to deeply relax.
Now send the awareness outwards to the sounds that you can hear in your environment and just notice the sound.
Let the awareness jump from sound to sound,
Acknowledging that they're there.
And know that none of the sounds are going to distract you as you practice,
But that they can only help you to relax even more deeply.
Remember your inner resource.
Invite your feeling of safety and security to arise all around you and inside of you.
Welcome all of the things that evoke your feeling of safety and well-being.
And feel that feeling of safety intensifying inside your body.
Feel it vividly.
Welcome it into every single cell.
This is your feeling that you can return to at any time if you need to.
Safety.
Security.
Absolute peace and well-being.
Bring your awareness to the heart centre.
And if you have a sankalpa,
Now is the time to recall your sankalpa.
Allow it to arise naturally,
However it comes for you.
There's no need to force anything to happen.
Just allow this space for your sankalpa to arise if it's going to come.
And if you don't have one,
That's okay too.
Simply rest the awareness at the heart.
We're going to begin the rotation of consciousness.
Beginning at the eyebrow centre.
Bring the awareness to the eyebrow centre and rest at the eyebrow centre.
Now move to the throat.
Rest the awareness at the throat.
And the right shoulder.
Move to the right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the left ring finger.
The tip of the left little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The centre of the chest.
The left side of the chest.
The centre of the chest.
The right side of the chest.
The centre of the chest.
Rest the awareness at the centre of the chest.
Feel into your body and invite the feeling of desire to arise.
To help encourage the feeling,
You might like to recall a time when you strongly desired something.
Or you can just allow the feeling to arise by itself.
The feeling of desire.
Feel the sensations that arise with the feeling inside your body and intensify those feelings.
And now the feeling of contentment.
Invite the feeling of contentment to arise.
Perhaps recalling a time when you felt very content.
Or just allowing the feeling to arise by itself.
Intensify the feeling.
The feeling of contentment.
And are you able to experience both of those at the same time?
Can you feel desire and contentment inside the body at the same time?
Are you able to feel desire and contentment together?
And now the feeling of satisfaction.
Invite the feeling of satisfaction to arise inside your body.
And feel the sensations that arise within the body with the feeling of satisfaction.
Intensify the feeling.
Feel it vividly.
The feeling of satisfaction.
And the feeling of dissatisfaction.
Now invite the feeling of dissatisfaction to arise.
Feel the feeling of dissatisfaction intensifying within the body.
Feel the feeling vividly.
The feeling of dissatisfaction.
And are you able to feel both of those together?
Can you experience satisfaction and dissatisfaction inside your body together?
Satisfaction and dissatisfaction together.
The feeling of abundance.
Invite the feeling of abundance to arise.
Perhaps recalling a time when you felt abundant.
That your life was very full.
Or just allowing the feeling to come by itself.
Welcome the feeling of abundance.
Feel it vividly inside every cell of your body.
The feeling of abundance.
And now the feeling of lack.
Welcome the feeling of lack.
Perhaps remembering a time when you felt that you were lacking in something.
Or allowing that feeling to come by itself.
Intensify the feeling.
The feeling of lack.
Feel it vividly.
The feeling of lack.
And are you able to feel both of those together?
Can you experience the feelings of lack and abundance inside your body together?
Lack and abundance together.
Bring the awareness to the heart centre.
Rest into the heart centre.
See yourself standing at the top of a spiral staircase.
Which winds down into the heart.
And slowly begin to descend the staircase.
Step by step.
Wind your way down the staircase.
Slowly.
At the bottom is an entrance into a large chamber.
Step into the peaceful chamber at the centre of the heart.
And rest in the quiet depths of the heart centre.
Resting in the peaceful depths of the heart.
Quietly ask the question.
What is my deepest desire?
What is my greatest vow for this life?
If a sankalpa has arisen for you.
Take some time to acknowledge the sankalpa.
Welcome it however it arises for you.
It may come as a short positive statement.
Or you may see an image.
Feel a feeling.
Or just experience a deep sense of knowing.
Rest here with your sankalpa.
And if you don't have one.
Stay resting in the peace of the heart.
Very slowly begin to turn the awareness back outwards.
Become aware of any sounds that are present in your environment.
And just let the awareness jump from sound to sound.
Without getting too involved in any one sound.
Just acknowledge that they're there.
And feel into the feeling of your body resting into the surface beneath you.
Begin to deepen the breathing as you begin to reawaken the body.
Slowly moving the fingers and the toes.
And giving yourself a stretch in any way that feels good for you.
When you're ready,
Gently open your eyes to complete the practice.
