Please take the next 12 minutes to sit back and shift from thinking and doing to feeling and being.
Simply follow my guidance in making this important shift.
Make sure you can remain undisturbed for this period of time.
Allow yourself to get really comfortable in your chair or take a moment to lie down.
Allow your spine to remain long,
Arms resting by your sides,
Legs or feet grounding into the earth and head light.
Let your weight release into the surface beneath you.
As you enter into this practice,
Simply welcome all that is arising with a sense of allowing,
A sense that all is welcome here.
Take a deep breath in and sigh it out through the mouth.
Let your body soften with each exhaling breath.
Now feel into your physical body.
Notice the connection points of your body and the surface beneath you.
Let your weight soften into these connection points and give over any tension into the ground beneath you.
Scan your body for any remaining tension,
Starting with your mouth and jaw.
Any tension in the jaw dissolves as you gently and lightly separate teeth and lips.
Then eyes,
Softening all the muscles around your eyes.
Let all expression melt from your face.
Shoulders slide down away from ears.
Belly soft and supple as it receives the breath.
Sitting bones,
Legs and feet easing into the earth beneath you.
Notice the gentle movement of your belly and chest with the in and out flow of your breath.
Notice the very sensation as the air enters and exits your body through your nose.
Sense this movement in the belly and chest.
Listen for the sound of each incoming and outgoing breath.
Notice if you can distinguish the sound of the inhale from that of the exhale.
Simply notice without any need to change anything.
Now bring your attention to your thoughts.
Thoughts arising in the background of your awareness as you practice here with full attention.
Notice thoughts that come and go.
Some thoughts that stick,
Cycling around attempting to tug you in this or that direction.
And thoughts that pass.
Simply observe the movement of thoughts without following any particular train of thought.
If your attention trails off with a thought,
Simply notice it without any judgment and become attentive again to observing the nature of your thoughts.
And now perceive if any emotions are present.
Does a particular emotion call your attention?
If so,
Does it locate itself in a specific area in your body?
Does it appear as a sensation?
If no emotion is present,
This too is just fine.
If there is an emotion present,
See if you can simply make space for it.
Allow it to just be here.
Notice,
If it feels appropriate,
Does this emotion have an opposite?
If so,
Where might you sense this opposite emotion in your body?
Simply allow it to be here too.
Again,
If nothing in particular is present,
Then this too is just fine.
Now tune in to a subtler layer yet.
Notice how your deeper wisdom,
Your own intuition,
Speaks to you.
How do you sense your intuition?
How does it feel?
Does it arise from anywhere in particular?
And if not,
No need to search.
Simply be present to how your intuition feels to you,
How it speaks to you.
As you notice sensations,
Breath,
Thoughts,
Emotions,
Intuition,
Can you reach back into an awareness that is able to hold all that is arising within you?
And can you sense right into that awareness?
And as this awareness,
Being this unchanging awareness,
Can you release any need for doing,
For figuring things out,
And just tune into the very feeling and state of being?
Simply allowing for a sense of effortless being,
With no need to do anything other than just being.
Can you sense the very feeling tone of you?
Remain present to that sense of being and begin to invite your attention back to the in and out flow of your breath.
Again,
Sense the earth beneath you.
Feel how it supports your body.
Feel right into your feet,
Legs,
Torso,
Arms,
Head.
Sense your whole body,
Whole body.
When you feel ready to return to your day,
Begin to open your eyes,
All the while keeping a sense of connection to your breath and the deeper awareness in which all is arising.
Orient back to the room or space around you.
Let your eyes open and rest on something that brings you delight,
A color,
A texture,
An object,
Or anything else.
This journey through the layers of our being is now complete.
We come in peace.
We go in peace.
