Find your most comfortable resting position.
Lying on your back,
Arms and legs relaxed,
Palms open to the sky.
Allow your whole body to rest upon the support beneath you.
Take a deep breath in through your nose and say it out softly through your mouth.
Feel yourself arrive here,
Nothing to do,
Nowhere to go,
Simply being.
Begin to sense the rhythm of your breath,
A gentle tide within you.
Let each exhale draw you deeper into ease,
Stillness,
Into your presence.
And say silently to yourself,
I am here,
I am listening.
Now bring your attention to the space of the heart.
Imagine the mantra gently arising from this space.
I hear you,
I feel you,
I love you.
And let these words be the current that carries you inward,
Softly repeating,
Anchoring your awareness.
I hear you,
I feel you,
I love you.
In the quiet of your heart,
Invite your sankalpa,
Your heartfelt intention.
It may be a phrase of healing,
Self-acceptance or peace.
State it in the present tense as though it is already true.
It can be,
I am here,
I am listening,
I am aware.
Whisper your sankalpa inwardly 3 times.
And trust that the seed of your intention is planted in the fertile soil of your awareness.
Now we begin the journey through the body,
A sacred listening,
With each part of the body silently say,
I hear you,
I feel you,
I love you.
Feel these words as energy and attention,
Softly awakening each cell.
And we begin on the right side.
And bring your awareness to the right hand thumb.
I hear you,
I feel you,
I love you.
Second finger.
Third finger.
Little finger.
Thumb of the hand.
Back of the hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Right side of the chest.
Face.
Shins.
Calf muscles.
Ankle.
Soles of the feet.
Right big toe.
Second toe.
Third.
Fifth toe.
Each one receives,
I hear you,
I feel you,
I love you.
Now bring your awareness to the left hand thumb.
Second finger.
Little finger.
Thumb of the hand.
Back of the hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left side of the chest.
Face.
Shins.
Calf muscles.
Ankle.
Soles of the feet.
Left big toe.
Second toe.
Each one resting in the neutral.
I hear you,
I feel you,
I love you.
Now bring your awareness to the right shoulder blade.
Left shoulder blade.
The spaces between them.
Middle of the back.
Lower back.
Sacred.
Back of the thigh.
Heels.
All along the back body.
The body that rests and receives.
I hear you,
I feel you,
I love you.
Now sense the crown of the head.
Eyebrows.
The spaces between the eyebrows.
The temples.
Ears.
Teeth.
Jaw.
Collarbones.
And pause here.
Rest your awareness at the heart centre.
Imagine the breath flowing in and out through this space.
With each breath the mantra becomes more tender,
More luminous.
I hear you,
I feel you,
I love you.
Move awareness now to the abdomen,
Navel and all the inner organs quietly doing their work.
Read this mantra to them.
I hear you,
I feel you,
I love you.
Right thumb.
Right index finger.
Left index finger.
Right middle finger.
Left middle finger.
Right ring finger.
Left ring finger.
Right little finger.
And left little finger.
Right palm.
Back of the right hand.
Back of the left hand.
Right forearm.
Right upper arm.
Left upper arm.
Right shoulder.
Left shoulder.
Right big toe.
Left big toe.
Right second toe.
Left second toe.
Right third toe.
Left.
Right fourth toe.
Left fourth toe.
Right middle toe.
Left middle toe.
Forearm of the right foot.
Forearm of the left foot.
Toe of the right foot.
Toe of the left foot.
Right ankle.
Left ankle.
Right calf tension.
Left calf tension.
Right knee.
Left knee.
Right side of the pelvis.
Left side of the pelvis.
Right side of the abdomen.
Left side of the abdomen.
Right side of the chest.
Left side of the chest.
Right side of the back.
Left side of the back.
Right side of the neck.
Left side of the neck.
Right side of the face.
Right ear.
Right cheek.
Right temple.
Left temple.
I hear you.
I feel you.
I love you.
The whole right side of the body.
The whole right palm.
The whole left leg.
Front of the body.
Back of the body.
I hear you.
I love you.
I feel you.
The whole body together.
I hear you.
I feel you.
I love you.
Feel the whole body at once.
I feel the vibration in that.
Awareness everywhere.
Breath everywhere.
Feel the wave of breath move through the entire body.
As you inhale,
Silently say,
I hear you.
As you exhale,
I feel you.
And between the breaths,
Rest in me stillness,
I love you.
Let the breath and the mantra flow effortlessly together.
Like ties and shorts.
Giving and receiving.
And if your mind goes,
Gently return to the rhythm.
Inhale,
I feel you.
Exhale,
I feel you.
Exhale,
I love you.
Let go of the mantra.
Let breath have awareness of the body.
Simply rest in the breath to experience a series of feelings.
Nothing to do.
Nothing to feel.
Only to the loving awareness that holds you.
Here,
Every part of you is hope.
Every part of you is love.
Every part of you is love.
Rest in that truth.
Rest in that peace.
Every part of you is hope.
Every part of you is love.
Every part of you is love.
Begin to bring your awareness back to the body.
Rest in the in-breath.
Feel the wave of breath moving.
Feel the breath of your body.
The touch of the breath moving through.
Inhale the energy that comes through the fingers.
Your toes.
Your whole being.
Your heart's intention.
Your body's self-religion.
Trusting that it is alive in your body.
Feel the flow through your hands.
And the flow through your heart.
Begin to hear the mantra.
As you rest.
Inhale your hand.
And you can put one hand on your heart.
And one hand on your stomach.
And there's a dot of your hand on your heart.
Put your left hand on your right.
And give yourself a hug.
And let go one last time.
Let go yourself.
Let go yourself.
Empower these five senses as a way of healing.
And listen to me.
Feel me.
Love me.
Be all that you are.
