Finding a comfortable position for your body,
Preferably lying on your back where it's quiet and you won't be distracted.
On your back,
Your feet are slightly separated,
A foot or so apart.
The toes are turned outward.
Your arms are resting by your sides,
A little a ways from the body and the palms are turned up.
The shoulders slide down the back and finding a neutral position for your neck.
Either you prefer chin slightly tucked towards the chest or chin lifted.
Making any final adjustments or readjustments so that your body can feel supported and you can let go.
Letting your jaw begin to slacken.
The tongue is soft in your mouth.
Eyes are closed.
All the muscles around your eyes release.
Cheeks are soft.
The forehead is smooth.
Breath is even and steady without any conscious control.
Beginning to sense the weight of your brain inside your skull,
Sensing the actual weight in your brain,
Beginning to relax as you release mental tension.
As the mind relaxes,
So does the body.
The body and mind exist in a unified field together.
The mind releases,
The body releases.
The body opens and so does the mind.
From the brain down the spinal column,
Feeling a wave of release passing down the spine from the neck,
The upper vertebra behind the chest and the navel.
All the way down to the tailbone,
To the sacrum,
Sending signals of release through the entire body,
Down the legs,
Down the arms,
To the soles of the feet,
To the palms of the hands.
All 10 toes,
All 10 fingers.
And then up the front of the body.
The whole body is relaxed.
The whole body is relaxed.
The whole body is relaxed.
In this state of deep relaxation for body and mind,
The heart,
The gateway,
The portal of the heart opens.
Guards are let down,
Barriers dissolve,
And the heart begins to bloom.
A sense of open spaciousness through the heart.
This portal takes you inward.
And it feels mysterious.
There's a sense of unknown.
And at the same time,
The feeling of coming home,
Of peace,
And release,
Relief,
And contentment.
The mind doesn't know the landscape of this inner world.
But the body,
The heart,
Consciousness can feel the rightness,
A sense of belonging in place.
Resting in this spacious awareness.
Diving in.
Allowing for the mystery.
And touching upon a place inside which is all knowing.
Your presence.
Unconditionally accepting.
Unconditionally loving.
Expanding a little further inward.
Realizing your boundless nature through the portal of the heart.
The heart portal radiates warmth,
Compassion.
Healing.
Healing of all levels.
Mental.
Physical.
Emotional.
Spiritual.
Physical,
Spiritual.
You Beginning your return,
Attune to your breath,
The natural ebb and flow of the in and out breath through the nose to the back of the throat,
Down the torso.
Inhaling down the arms and legs to the fingers and toes and giving them a wiggle.
Another breath in and the wrists and ankles begin to move.
Slide your tongue across your teeth and look your lips and swallow.
Gently allow the head to roll left to right.
Learning with the feeling of being refreshed,
Connected,
Open-hearted,
Integrated mind,
Body,
Heart,
Soul,
Embodying this deeper truth as you come back into form,
Bringing larger movements into your body,
Taking all the time that you need.
And when you're ready,
Linking the eyes open,
Noticing any shifts in perspective,
A gentle smile on your face.
