I'm taking the next 60 seconds or so to find your lying down position.
Notice if there's any adjustments that feel desired or required,
Anything that feels appropriate to allow the body to prepare for rest,
To get really comfortable,
To rest and let go.
Let's all take together,
Take a deep inhale in through the nose.
And then exhale,
Sigh out the mouth.
Feel free to make a sound here.
Inhale through the nose,
Receiving the breath.
And exhale,
Sigh and release.
Once more,
Inhaling,
Receiving the fullness of the breath.
And this time when you get to the top of the inhale,
Hold the breath in for a moment.
And then exhale,
Audible sigh.
Begin to allow the body to be received by the ground.
Noticing how the ground,
What is underneath you,
Is creating this space,
This container for the body to be here,
To rest,
To settle in,
To ground,
And to let go.
And perhaps becoming gently aware that the ground,
The support beneath you is gently cradling the body,
Holding you in this space.
Beginning to notice all parts of the body that are in direct contact with the ground.
Feeling the back of the skull,
The backs of the shoulder blades,
The outer arms and backs of the hands.
Feeling the length of the spine resting into the ground.
Sensing the back of the pelvis,
The sacrum,
Resting into the ground.
The back of each leg,
Heavy and letting go.
And the heels of the feet and the soles of the feet,
Relaxing and letting go.
Sensing the breath moving in through the nostrils and then out through the soles of the feet and the toes.
Feeling the breath moving in through the nostrils and then out through the soles of the feet and the toes.
Beginning to notice all of the places and the spaces where the body can let go,
Perhaps a little bit more.
Allowing the bones,
The muscles,
The tissues,
And even the cells of the body to begin to unravel and unwind,
To soften and settle,
And to sweetly surrender into the support of the ground.
And gently bringing the awareness to the navel center.
Noticing the navel naturally breathing.
Feeling the navel move away from the spine as the body inhales.
Feeling the navel move towards the spine as the body exhales.
Sensing that you do not need to shape or control the breathing,
But the body can be breathed by a greater force.
Sensing the capacity of the physical body to let go just a little bit more into the support of this nourishing earth beneath the body.
Surrendering and letting go even more and even more until you begin to feel and sense and know that the body is held.
The mind can let go and the awareness can begin to move even deeper inward into the vast inner space.
Beginning to bring the awareness to the inner ears and gently noticing and listening for the sound that is furthest away from the body.
Notice what you can hear in the distance and noticing the sound that is closest to the body.
And perhaps a white noise in the room.
The sound of your breathing or the sound of my voice.
Allowing the awareness now to move down to the bottoms of the soles of the feet.
Imagine a healing light energy radiating and glowing at the bottoms of the feet.
As the body inhales,
Feel this energy moving from the soles of the feet up to the crown of the head.
And as the body exhales,
Feel this energy move from the crown of the head down to the soles of the feet.
And so you do not need to control the breath,
But simply observe the breath and this healing energy moving from the feet to the crown and from the crown to the feet.
From the ankles up to the crown of the head,
Feeling a sweeping breath of healing energy and moving from the crown of the head down to the ankles.
Sweeping breath,
Healing release.
Observing the breath moving from the ankles to the crown and from the crown to the ankles.
Knees up to the crown of the head,
Healing sweeping breath from the crown of the head down to the knees.
Healing energy,
Sweeping breath from the knees to the crown,
From the crown to the knees,
From the base of the spine up to the crown of the head,
From the crown of the head down to the base of the spine.
And healing energy,
Sweeping breath from the navel center up to the crown of the head,
From the crown of the head down to the navel center,
From the center of the chest up to the crown of the head,
From the crown of the head to the heart center.
Healing energy,
Natural sweeping breath from the pit of the throat to the crown of the head,
From the crown of the head to the pit of the throat,
From the tip of the nose to the bridge of the nose,
From the bridge of the nose to the tip of the nose.
Healing energy,
Sweeping breath from the third eye center to six inches above the crown of the head,
And from six inches above the crown of the head to the third eye center between the eyebrows.
Healing energy,
Sweeping breath.
Sensing now a healing light energy,
Rippling and radiating,
Reverberating through the whole of the body.
Inviting the body to rest and let go even more.
Inviting the mind to soften and release,
And allowing the awareness to settle even deeper and even deeper into the heart space of eternal wisdom and infinite flow.
Imagine and sense that you could go into a sacred room,
A sanctuary space within your own heart.
Sensing that in this sacred room is the space where your true essence,
Your potent infinite presence,
Lives and resides.
Imagine moving towards and entering this sacred room and beginning to meet and greet,
Remember and know your deepest self,
Your truest truth,
And your potent infinite presence.
Presence of infinite space and eternal life.
Begin to notice the body breathing.
Notice how you do not need to do the breathing.
The body just breathes for you and with you on your behalf.
Notice the energy within the body.
Notice where the energetic inner space begins to merge with the outer surrounding space.
Beginning to notice any sounds in the room,
The temperature of air on your skin,
The qualities of energy both within you and around you.
And begin to wiggle the toes,
Inviting a little bit of movement in the body.
And brushing the thumbs against each of the other four fingers one at a time.
And then slowly in your own time,
In your own way,
Come to roll onto the right side of the body.
Coming to a fetal position.
Honoring this sacred transition.
The movement of energy from the deep inner space beginning to prepare yourself to move into the waking state.
With each inhaling breath,
Feel as if you are being drawn into this waking state and the rest of your evening.
And slowly,
With as little effort as possible,
As if you were lifting a sleeping babe from a cradle.
Slowly come to press on up and find a comfortable seated position.
Keeping the eyes closed and the awareness internal,
If that's comfortable for you.
And we'll bring the palms to face up on the thighs or the knees,
Taking a few moments here to feel the benefits of this practice and of you taking this space to go inward and to be with yourself and rest and let go.
Notice if you can feel a vibrancy,
A pulsation of life moving through,
Coursing through the body.
And then placing one hand onto the heart and one hand on top of that hand.
And feeling where the hands connect directly with the heart space.
Feeling the nerves and neurons of the heart.
Feeling the presence of your own hands in a gesture of self-honoring,
Self-reverence and self-care.
Offering your own compassion,
Gentleness and love to yourself through your hands and into your heart.
Taking a few breaths here,
Feeling the chest rise into the hands as the body inhales.
Feeling the hands soften into the chest as the body exhales.
And then bringing the hands together.
We'll take a deep inhale into the whole body,
Fill the body with breath.
And exhale,
Bow the chin to the chest,
Bringing the head towards the heart in gratitude for the opportunity to tune the awareness inward,
To remember and know and experience a glimpse of the wisdom within.
May the peace and wisdom that we've cultivated internally in this practice be offered externally as a unified intention and vibration and prayer for peace and wisdom not only within ourselves,
But also in all of our relationships,
Our communities and our world.
May our thoughts,
Words,
Emotions,
Actions and values be a stand for creating the world that we wish to see both internally and externally.
And may we courageously commit to show up and bring this vibration of peace and wisdom forth in every encounter with every person who we meet.
Deep inhale into the whole body.
And full exhale,
Letting it all go,
Bowing the chin to the chest.
And begin to rub the hands together,
Create some heat in the hands.
And when you're ready,
Bring the hands over the eyes,
Just gently cupping the eyes with the hands.
Imagine receiving that warmth from the hands in through the eyes to the center of the brain.
And when you're ready,
Let the eyes flutter open,
Begin to let the fingers separate,
Take in the light and notice what you see.
And welcome back.
Welcome yourself back.
