So this meditation is done lying on the floor,
So allow yourself to be supported by the ground.
And once you're in a comfortable position,
Making sure that you've got some support beneath your knees,
Beneath your head,
And then the arms and legs.
Just drop as they wish.
And take a deep breath in through the nostrils,
And out through the mouth.
We'll do that a couple more times at your own pace.
Four deep breaths in through the nostrils,
And a long breath out through the mouth.
That's it.
I invite you to use the intention as you exhale to release any residue from the day,
Anything that's contracting in your body,
In your mind at this moment.
Use the exhale as an exit door.
Just to release that for now,
You can pick it up later if you need to.
Then you return eventually to natural breathing in and out through the nostrils,
Allowing the entire body to completely relax.
Be at ease.
Whole body supported by the floor.
And just starting from the crown of the head,
Allowing that space to relax through the mind,
The forehead,
Relaxing the eyes,
The cheeks,
The jaw,
The back of the neck,
The throat,
The shoulders,
The arms and hands,
Completely relaxed.
The chest is relaxed,
The abdomen relaxed,
Buttocks relaxed,
Thighs,
Knees,
Lower legs,
Ankles,
Feet and toes,
Completely relaxed.
The whole body surrendered to the floor,
You feel the support beneath you and you allow the entire body to be supported.
There's nothing for you to do,
There's nowhere else for you to be.
Just in this presence of breathing in this supine position on the floor.
You tune in to the natural rhythm of your breath,
Breathing in and out through the nostrils.
And have the palms turned upwards,
So the arms are relaxed and the palms are turned upwards.
And I'll get you to close the left palm.
And I want you,
With intention,
Breathe in through the right nostril,
Right palm stays open.
The very top of your inhale,
Close the right palm,
Open the left palm and exhale out through the left nostril intentionally.
Once you've completed that exhale,
Inhale through the left nostril.
The very top of the inhale,
Close the left palm,
Open the right palm,
Exhale intentionally through the right nostril.
So we're going to continue this for two more minutes,
I'll mind the time.
As you breathe in through the right nostril,
The right palm remains open and when that transitions to an exhale,
You close the right palm,
Open the left palm,
Exhale left side.
Keep the left palm open as you inhale through the left side.
And then at the top of the inhale,
Close the left palm,
Open the right palm,
Exhale right and continue at your own pace.
Expect with the IMH as your breath to When you next exhale through the right nostril,
Set the arms and hands relaxed.
Continue breathing naturally in and out through the nostrils,
Both nostrils.
I want you now to turn your inner gaze to Ajahnupadana,
That point in between the eyebrows,
Known as the third eye.
And just connecting here to your higher levels of consciousness,
Letting the entire body remain relaxed as you focus on this point.
Not looking for anything,
Not expecting anything,
Not trying to create anything,
Simply allowing yourself to turn inward and witness what is.
Now,
I want you to turn your inner gaze to Ajahnupadana,
That point in between the eyebrows,
And just gently releasing that attention on the third eye center,
And feel the expansiveness of your being.
Beyond your physical,
As you breathe,
Imagine you're breathing in the vastness of the ocean.
And as you breathe out,
You release it.
You could even use your imagination.
Imagine the waves meeting the shoreline as you breathe in,
You draw in all of the ocean.
And as you breathe out,
It's like the waves returning back to the ocean from the shoreline.
So this ebb and flow in and out,
This oneness,
This energy greater than your physical body.
Feel that expansion,
The enormity of the ocean,
It's limitless,
Like the sky.
And each breath reminds you that you're greater than the physical body.
And it's like you're breathing in the formless and breathing out to form,
Breathing into formless,
Breathing out to form.
Just a few minutes here,
Just allowing yourself to not focus on anything in particular.
And simply allow any thoughts or sensations to rise up as they wish.
And simply witness them.
You're not making them right or wrong,
Good or bad.
Simply witnessing what is.
And when you're ready,
Just allow yourself to feel the weight of your body upon the floor.
Take a few deeper than natural breaths and gently move your fingers and toes.
And in your own time,
You'll slowly roll over onto your side and rest there for some time before you come up to a seated position.
