Become aware right away of breath.
Relax.
Feel the whole body and effortless breath.
Be aware of breath as it is.
Be aware that with each breath out you can feel the whole body soften.
Release some tension.
With each breath out,
A release or a draining out of contraction and stress.
Breathe.
Throughout this breathing practice,
Keep shaping your breath smoothly and if possible for a rhythm of in for six and out for six.
It's important that you don't strain an easeful effort to shape the breath.
Empty your breath.
Breathe in for six,
Five,
Four,
Three,
Two,
One.
Pause for three,
Relax.
Out for six.
Pause for three.
In for six,
Five,
Four,
Three,
Two,
One.
Pause three.
Throat relax,
Belly relax.
Out six,
Five,
Four,
Three,
Two,
One.
Pause three.
Continue in six.
Pause three.
Out eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause two.
In six.
An easeful effort.
Out eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Pause in six.
Pause three.
Out ten.
A little slower.
Adjust the count so it works.
Pause one.
In six.
Pause three.
Out ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In six.
Pause three.
Soften.
Out ten.
Pause one.
In six,
Five,
Four,
Three,
Two,
One.
Pause three.
Out twelve or so.
No pause.
In six,
Five,
Four,
Three,
Two,
One.
Pause three.
Out twelve,
Eleven,
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In six.
Pause three.
Out twelve.
Do that one more time.
Be gentle.
Relax now.
No intentional breathing.
Allow your breathing to settle into a rhythm that's just right and perfect for this moment.
Now develop the feeling of resting in a room in which the atmosphere is supportive.
There is a nurturing tone to the environment around your body.
Be aware of this nurturing friendly tone in the environment and within your body.
A simple awareness and the space within your body.
Sense that in that space there is a feeling of stillness.
See,
Feel,
Or sense a point in your midbrain behind your forehead.
Sense that area soften.
A stillness growing in that area.
A sense of ease in that presence.
Do the same in the center of your throat.
Presence growing.
Ease.
Right shoulder joint.
Right elbow joint.
Right wrist.
Whole body effortless.
Tip of right thumb.
Tip of pointer finger.
Middle finger.
Ring finger.
Little finger.
Right wrist.
Elbow.
Shoulder.
Center of throat.
Be at ease.
Left shoulder joint.
Sense of presence.
Stillness growing in that space.
Left elbow joint.
Left wrist.
Tip of left thumb.
Tip of pointer finger.
Middle finger.
Ring finger.
Relax the whole body.
Little finger.
Wrist.
Elbow.
Shoulder.
Throat center.
Heart center.
Behind the breastbone.
Deep inside.
Sense of presence in that space.
Growing sense of ease.
Naval center.
Palvis center.
Whole body at ease.
Right hip joint.
Right knee joint.
Right ankle.
Tip of right big toe.
Second toe.
Third toe.
Fourth.
Fifth.
Ankle.
Knee.
Hip.
Palvis center.
Left hip joint.
Left knee.
Left ankle joint.
Tip of the big toe.
Second toe.
Third.
Fourth.
Fifth.
Ankle.
Knee.
Hip.
Palvis center.
Naval center.
Heart center.
Rest awareness in the region of the heart.
Become aware of the space encompassed by ribcage.
Holding,
Surrounding,
And protecting the heart space.
Observe the space between sternum in the front and the spine in the back.
See the entire space from the diaphragm up to the shoulders.
See and feel the space and the breath moving through the space.
As you breathe in,
Feel this space expanding.
As you breathe out,
Feel the space softening.
Feel this infinite space as saturated with silence,
Stillness.
As you observe the silence and stillness that pervades the space,
You will know that the external movement of thoughts and senses can also become more silent and still.
Body can rest.
Mind can rest too.
In the space of the heart,
Which is enveloped in darkness,
A dark,
Silent,
Expansive space.
Deep within that space,
Become aware of a tiny flame of light.
See this golden flame of light internally.
Intensify awareness of this golden light.
A golden light surrounded by darkness.
This expansive space filled with breathing and heartbeat.
Visualize this flame of light in the region of the heart.
See it brighten and fade to a glow.
Brighten and then fade to a glow.
With each brightening of light,
The whole space momentarily fills with golden light and then recedes to a glow.
Become aware of what you are aware of in this region of the heart.
Develop the feeling of silence,
Contentment,
And a steady glowing light within yourself.
Whatever feelings may be there,
Convert them into a feeling of silence,
Peace,
And light.
Work with the existing feeling and let the peace flow through your entire being.
Feel the vibration,
The energy of peace,
Supporting,
Encouraging,
And strengthening your inner being.
Develop the feeling of light,
Peace,
And continue to be aware of the space of the heart.
Be aware of the feelings that exist right now within you,
Whatever they may be.
Whether a feeling of silence and solitude or a feeling of tension or worry,
Any feeling,
Try to recognize what the feeling is and give it a color.
See the whole expensive space of the heart becoming filled with that color.
As the feeling changes,
Color may spontaneously change.
If there's any feeling of grief or sadness,
Joy,
Pride,
Or self-satisfaction,
Any feeling,
Recognize it and generate the corresponding color to that feeling within the space of the heart.
If one feeling persists for a long time,
Consciously change it.
See the color change.
Don't dwell on one feeling for too long.
Give yourself enough time to recognize it.
Generate the color awareness.
Move on to another feeling.
If a feeling appears spontaneously,
Observe it.
If it doesn't and you have to create a feeling,
Do that.
Continue to observe feeling and color.
For another few moments,
The main objective is observing the color,
Not analyzing the feeling.
Now create a feeling.
Take the feeling of love.
Try to experience the feeling of love with total intensity.
Observe the color which manifests naturally along with the feeling of intense love.
Stay in the space of the heart.
Let go of it.
Now create the feeling of silence.
Complete silence and stillness around,
Pervading every part of your being.
Experience the silence which passes through each pore of your being.
Then change the feeling to safety.
In the space of the heart,
Intensify the experience of safety.
Security,
Grounded well-being.
Change to the feeling of contentment.
Feel yourself floating in the boundary between wakefulness and sleep.
Body at ease,
Mind at ease.
Now change to the feeling of peace.
The feeling is there.
Awaken it and intensify it.
Be aware of the heart space.
Center a steady golden light in the space of the heart.
And become aware of the infinite space pervading your whole body.
The subtle flow of effortless breathing moving through the body as the body breathes itself.
Feel the weight of your whole body.
Feel your body in the room around you.
And then turn your mind into external sound.
And gradually bring yourself back to life.
This practice is now complete.
