Welcome.
Please take a moment to set yourself up in a comfortable position.
What would be comfortable for the body right now?
And as you settle into a comfortable position,
Notice if there is anything else you need.
Consider pausing to go and get it so that you can be as comfortable as is possible in this moment.
And as the body settles,
Take a moment to acknowledge its surroundings.
Consider allowing the eyes to be open for a moment and just scan through,
Be aware of what is in the space in which you are resting.
Objects,
Colors.
And as it feels right,
Perhaps allowing the eyes to close.
And sensing sounds that are in the space.
And perhaps the temperature on the skin.
Feeling the body safe and secure.
And then inviting awareness to the body breathing.
Without effort to change or judge,
Simply be aware of the inhales and the exhales as they flow in and out of the body.
And if it's helpful,
Take a long,
Slow,
Smooth in-breath,
Filling belly,
Ribs,
Chest,
Front,
Back,
And side body.
And when you're ready to breathe out,
Perhaps open the mouth,
Exhale.
Sigh out and release.
Perhaps two more of those on the flow of your breath.
Breathing in to fill up,
Expand.
Exhaling to release and let go.
And eventually allowing the body to breathe itself once more.
Acknowledging and trusting that the body will continue to breathe.
Sense the body supported by the surfaces beneath it.
And awareness of the body breathing itself.
And then invite awareness to travel to the space between the eyebrows.
Awareness travels to the space between the eyebrows.
Hold body at ease,
Letting the eyes be soft.
Attention arriving at the space between the eyebrows.
Calling in the scattered forces of the mind to this point.
And as attention or awareness begins to flourish in this space,
Notice how awareness presents itself.
As you sense awareness growing,
How does it reveal itself to you?
Perhaps as a color that feels warm and nourishing,
Perhaps light,
Or perhaps just simply the presence of awareness.
What is true for you in this moment?
And then sense or feel this collection of awareness travel to the center of the throat,
Right shoulder,
Elbow.
Collection of awareness pools at the tip of the right thumb.
First finger,
Second,
Third,
And little finger.
Awareness back into the right wrist,
Shoulder,
Center of the throat,
Whole body at ease,
Left shoulder.
Elbow,
Wrist,
And tip of the left thumb.
First finger,
Second,
Third,
And little.
Elbow,
Shoulder,
Center of the throat.
Awareness arrives now in the center of the chest,
Deep within the body.
Center of the chest,
Illumined by awareness.
Flows into the right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Left side of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest.
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest.
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest.
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest.
Center of the chest,
Right side of the chest,
Left side of the chest.
Center of the chest,
Right side of the chest,
Left side of the chest.
Second,
Third,
Fourth,
Little toe,
Right ankle,
Whole body at ease,
Right knee,
Top of the sacrum,
Left hip,
Ankle,
Awareness into the tip of the left big toe,
Second,
Third,
Fourth,
Little toe,
Ankle,
Knee,
Top of the sacrum.
Awareness flows back into the navel center,
Heart center,
Throat center,
Third eye center,
Body spacious,
Experience the body as spacious,
And perhaps sensing all of those points at once,
As though you're gazing up at the night sky.
A constellation exists within you,
Aware of each point and the spaces that exist between them,
Experiencing the breath moving through spaciousness,
Lit by stars.
And begin to sense the body supported by the surfaces beneath it,
And sense the body heavy and supported,
And then experience the body light,
Perhaps first with those spaces that are free,
Sky forward,
And then inviting the rest of the body to feel spacious and light,
And in your own way,
Moving back and forth,
Experiencing the body heavy,
And then light,
Heavy,
And then perhaps invite both heavy and light into your awareness at the same time,
Experience both heaviness and lightness at the same time,
Awareness to rediscover the breath,
Body supported,
Breathing itself,
And as it feels right,
Perhaps invite awareness to rest in your heart center,
And calling in awareness,
Mind,
To rest in the heart,
Cozy and secure,
At peace and at ease,
It is safe to rest here,
And slowly begin to draw awareness back to the body resting,
Awareness to the gentle,
Effortless flow of breath in and out,
And in your own time,
Allow the breath to deepen,
In its own way,
And present and aware as the breath slowly invigorates and livens the body,
And as the breath slowly inspires the body to come back,
Perhaps finding gentle movement,
And sensing that gentle movement brings you back,
Reawakens,
And take your time,
The practice is complete,
Om peace,
Peace,
Peace.
