Hello,
My name is Stephen Proctor.
Start out by taking a meditation posture.
Now close your eyes over lightly and start to be aware of the feeling of your body sitting or lying down.
Start to notice the experience of heaviness within your body.
Now gently place one hand within the other.
Be aware of what it feels like when your hands touch each other.
Really hold in mind the sensations of touch such as softness,
Warmth or coolness.
Now I'd like you to bring up a memory,
A memory of a pleasant experience from the past.
Hold that memory in mind.
Notice that when you hold that memory in mind a pleasant feeling arises.
Notice that when you hold this pleasant memory in mind you can feel a pleasant feeling arise within your body.
Can you feel an emotion associated with that memory within your body?
Now gently hold that pleasantness within your body in your mind.
And now I'd like you to use your breathing to soften into,
Relax into the pleasantness.
Holding the pleasantness in mind gently take a slow deep breath deep into your belly.
With a slow gentle breath out relax into,
Soften into the pleasant feeling.
Gently breathing in.
With a slow gentle breath out soften into the pleasantness within your body even more.
Breathing in.
Breathing out softening even more.
Keep using slow gentle breaths to soften into,
Relax into that pleasantness.
Notice how the pleasantness softens.
Notice as the pleasantness softens the memory dissolves.
Notice how the pleasantness softens and the memory dissolves when you use gentle breathing to relax soften into that pleasantness.
Now I'd like you to make a half smile on your face.
Allow the pleasant feeling,
Encourage the pleasant feeling to fill every cell of your body.
Now gently using the softening into breathing.
I'd like you to breathe into that pleasantness and encourage it to grow.
Gently using your softening into breathing.
Breathe that pleasantness down your arms.
Gently soften into and breathe the pleasantness into your head,
Chest and back.
Breathing the pleasantness into your belly.
Through your legs and feet.
And into every cell of your body.
Gently using your softening into breathing.
Now bring your awareness back to the touch of your hands.
Gently holding the touch of your hands in mind.
The pressure,
The softness,
Coolness,
Warmth.
Notice the simplicity of being present.
Just here,
Now.
Notice that when you hold that touch of your hands in mind,
Your attention is held present.
Right here,
Right now.
No past,
No future,
Just here.
Notice how simple just being here is.
Just sensations within your body.
Just sounds.
Just thoughts.
They all flow.
Come and go within now.
Just being here,
Just now.
Notice how simple it is just to be.
Just being here,
Just now.
Now bring your awareness back into your body.
Notice the feeling of your body just being here.
Be aware of the experience of heaviness throughout your body.
Be aware of any sounds around you,
Allow the sounds to come into you.
And now when you're ready,
You can gently open your eyes.
Be aware of seeing,
Be aware of being in the room.
Thank you for spending this time with me.
Take care of yourself and goodbye.
