Take a few moments to get comfortable.
Notice if you need a pillow under your head or under your knees.
Take a moment to notice that right now,
In this moment,
You are safe.
There's no immediate threat.
It is safe to soften,
To be vulnerable.
To allow yourself to be just as you are.
Now,
Now,
Become aware of the solidity beneath you,
Supporting you and holding you up,
Allowing you to let go of any unnecessary tension.
Become aware of the breath,
Simply observe it,
Moving in and out.
This littlefolk bodotechnology that you feel Simply observe it,
Moving in and out,
Allowing it to be just as it is.
Continue with awareness of the breath.
As you begin,
Gently scanning your body,
Starting at the top of the head,
Noticing if there's any tension in the scalp.
And if there is,
Gently soften into experiencing it as it is.
Allow it to be.
Just observe.
If it changes,
Allow it to change.
Moving to the forehead,
Softening into experience.
And your eyes and your sockets have no work to do right now.
Softening and allowing them to be.
The cheeks,
The jaw,
A2.
Heart rest,
No work,
Simply being.
The brain works so hard all day,
Bringing the soft awareness to observe the brain,
Allowing it to be just as it is.
Moving into the neck,
Front,
Back,
Sides,
Center.
Softening your awareness.
No judgment around any experience,
Any sensation that arises.
Moving into the upper back,
The chest,
Inside the lungs and the heart.
Softly guiding your awareness.
Into the mid torso,
The mid back.
And down to the low back.
Bringing the soft awareness into the hips,
Thighs and hamstrings.
And into the femur bones.
Moving into the knees.
These precious joints that work so hard for us.
Allowing us to move.
Down to the calves and the shins.
Into the ankles.
Tops of the feet.
The bottoms of the feet.
The big toes.
Second toes.
Third toes.
Fourth toes.
And the little toes.
Guiding your awareness back up to the trapezius muscles.
Between the neck and the shoulder.
Then into the shoulder joints.
Softening.
Softening your awareness.
Moving into the triceps and the biceps.
The humerus bones.
The elbows.
Back to the forearms.
The wrists.
Back of the hands.
The palms.
Thumbs.
Index fingers.
Middle fingers.
Ring fingers.
Middle fingers.
Softening the awareness into the felt sense of the body as a whole.
Noticing areas that may have shifted.
May have different sensations.
Now,
Bring this soft awareness to the mind itself.
The faculty that has been guiding this journey through the body.
Observe the nature of the mind.
If it's tense or hard,
Soft and yielding.
If there's fear or joy.
Softly allow it to be as it is.
Now,
Bring this soft awareness to the heart center.
The center of the chest.
Gently begin softening into that space.
Noticing if there's any sense of hardness or tension.
Softening your awareness around it.
Become aware of a white light.
Emanating from the center of that space.
Shining bright.
Radiating out from the heart center.
Feel this white light radiate throughout your entire body.
Through every crevice,
Every space.
Stalening to the white light.
Notice the stillness beneath the light behind the light.
Feel how soft the stillness is.
The softness of pure awareness.
Simply being.
Notice that there may be sounds in the area around you.
Notice the stillness,
The softness of pure awareness.
Notice how the silence,
Stillness,
And softness underlie all sound,
All sensation,
And all resistance.
Simply being present to all as it is within and without.
Become aware of the silence.
Become aware of the felt sense of the body as a whole.
Become aware of the solidity beneath you.
Supporting you.
Holding you up.
Become aware of the softness of the air around you.
And when you are ready,
Maintain a connection to the stillness,
To the softness,
As you gently begin to open your eyes and take in the world around you.
Simply laying down if you prefer,
Or gently and carefully begin to sit up.
Ultimately the one thing that we have control over is how we stand in relationship to all that we experience.
If we choose to be hard,
To try to impose our will on others or the world around us,
We will be met by hardness and we will harden further.
But this only imprisons us even more.
Instead,
We can choose to soften,
To allow,
To flow,
Knowing that it's vulnerable,
Knowing that we will experience hurt,
And yet choosing to keep our hearts open,
To stay connected to our center,
And to allow ourselves to continually grow and unfold so that we may experience the beauty of who we are and who we are meant to be,
And share that with others and the world around us.
