Now just preparing your body in a comfortable laying down position,
Settling in to the surface beneath you.
Your arms down by your side,
Palms facing upward,
Feet gently relaxed outward and closing down your eyes or perhaps just leaving them slightly open,
Welcoming the environment and sounds all around you.
Touch of air on your skin,
Sensations where your body touches the surface that's supporting it.
Your entire body and mind settling in to feeling at rest and at ease,
Reflecting upon your intention for today's practice.
Perhaps to remain awake and alert or to inquire into a particular emotion,
Belief,
Experiencing joy or the felt sense of pure being or awareness.
Remembering and welcoming your intention for today's practice with your entire body.
Experience your heart's deepest desire or longing,
Perhaps that's for health,
Healing or awakening.
Your deepest desire that you want more than anything else in your life.
Experiencing and affirming your longing as if you are expressing its truth with your entire body in this very moment.
Now bring attention to your inner resource,
A safe haven within your body that enables you to feel secure and at ease.
If it's helpful inviting in people,
Places or images that nourish feelings of being secure,
Peaceful and at ease through your entire body.
Knowing that you can return to your inner resource at any time,
Wherever you feel the need to feel totally secure and at ease.
Bringing attention to and welcome sensations in your jaw and mouth,
Both ears at the same time as sensation.
Skin of the face and nose,
Both eyes at the same time as sensation.
Welcoming sensations throughout the forehead,
Scalp,
Back of the head and neck,
Left shoulder,
Arm,
Palm and fingers,
Right shoulder,
Arm,
Palm and fingers,
Both hands,
Arms and shoulders at the same time as sensation.
Sensation of the chest and upper back,
Belly and lower back,
The entire torso as a vibrant sensation.
Without thinking simply experience sensations just as they are.
No comments,
No questions,
Alert and awake to sensation in the pelvis,
Buttocks,
Left thigh,
Knee and foreleg,
Foot and toes,
Right hip,
Thigh,
Knee,
Foreleg,
Foot and toes,
Both legs at the same time as radiant sensation.
Welcoming now the entire body,
A field of vibrant sensation.
Alert,
Present,
Sensing the entire body as vibrant sensation.
If it feels helpful,
Welcome in the felt sense of your inner resource of being and well-being.
Welcoming feelings of being secure and at ease.
Now becoming aware of the body breathing while counting down from five to one like this.
Five,
Breath flowing in,
Abdomen expanding.
Five,
Breath flowing out,
Abdomen relaxing.
Four,
Breath flowing in,
Abdomen expanding.
Four,
Breath flowing out,
Abdomen relaxing.
Now counting with your body's own natural rhythm.
Alert,
Attentive,
Sensing and counting from five to one.
Now allowing counting to fall away while welcoming all that's present in your awareness.
Becoming aware of yourself as the unchanging awareness in which all of these changing sensations are unfolding.
Welcome an emotion that's present in your body or recall a specific emotion you're working with in your life.
Where and how in your body do you feel this emotion?
Are there images or thoughts present with this emotion?
Welcoming all of your experiences just as they are.
When it feels right,
Locate an opposite emotion in your body.
Moving back and forth between these opposites.
Moving at your own rhythm.
Perhaps sensing how each impacts the body and mind.
Allow yourself to feel both opposites at the same time without analyzing,
Without judging.
Simply while sensing how this acts on your entire body and mind.
And if helpful,
Welcome in the felt sense of your inner resource of being and well-being.
Welcoming in feelings of being secure and at ease.
Now sense an image,
Thought or belief that you'd like to spend time with.
And feeling where and how in your body are you feeling it?
Welcoming your experience just as it is.
Sensing an image,
Thought or belief.
I invite you to locate the opposite image,
Thought or belief you are working with.
Where and how are you feeling it in your body?
And then when it feels right,
Alternate between opposites at your own rhythm.
Then experience both opposites at the same time while sensing how this acts on your entire body and mind.
Notice and welcome all that's now present in awareness.
Experiencing yourself as unchanging awareness in which these changing perceptions are arising and passing away.
If helpful,
Welcome in your inner resource of being and well-being.
And feelings of being secure and at ease.
Welcoming sensations of well-being,
Joy and bliss in your body.
If helpful,
Recall a memory of a person,
Event,
Animal or experiences in your life that help you experience these sensations of happiness,
Joy or bliss.
Allowing the expansion throughout your entire body,
Like ripples in a pond.
Setting aside thinking,
Welcoming the felt sense of being and well-being.
Notice how the feeling of being is arising in the spacious field of awareness.
Let go and dissolve into being awareness.
Simply let go.
Awareness awake and aware of itself and everything just as it is.
Let go,
Completely let go.
Now as it feels right,
Welcome your sense into wide awake state of consciousness.
Sensing the vibrant aliveness of your body.
Perhaps opening and closing your eyes several times while continuing to feel secure and at ease and grounded and connected to yourself and the world and space around you.
Imagine yourself going about your daily life,
Yet all the while feeling awake,
Aware,
Secure and at ease with everyone you encounter.
Every experience you have,
Each and every moment of your life.
Now as you're here,
Take a moment and affirm your heartfelt desire with your entire body and bring in any intentions you wish to carry with you into your daily life,
Perhaps your next practice.
Now as you're ready,
Coming back to yourself,
Perhaps you can sense how quiet your heartbeat is,
How empty your mind is,
Opening your eyes,
Wide awake to your alert state of mind and body.
Allowing the feelings of ease and well-being to remain with you as you move back now into your daily life.
