Settling,
Maybe an eye pillow to soothe your eyes.
Lying down comfortably.
Check that everything is just right.
Check that your feet are comfortable.
Legs are comfortable.
Hips are comfortable.
The whole back.
Arms and hands.
Shoulders.
Neck.
Jaw,
Tongue,
Forehead.
The whole body as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you as you completely surrender to gravity.
Letting go into the support.
Allow your body to sink into the earth beneath you.
Settling into the earth.
Held by the earth unconditionally,
Without expectation.
Take a deep breath in and as you exhale,
Let go of anything you think you need to do right now.
There's nothing you need to do.
Nothing you have to think about.
Set everything aside.
Attention is drawing inward.
Become aware of the body.
Be aware of your whole body from the top of your head down to the toes.
And from the toes up to the crown of your head.
Be aware that your body is resting comfortably.
Free stillness in your body.
Feeling the stillness in your body.
If anytime you need to move,
Then move.
Otherwise you are free to settle into your comfortable rest nest.
Free to do nothing.
Absolute comfort just as you like it.
Just for you.
Effortless.
Now move your awareness into the body.
Taking an effortless journey throughout the body from point to point.
Freely shifting awareness from one point to next.
No need to concentrate,
Think or analyze.
There's no way to do this incorrectly.
Simply keep moving awareness freely and total relaxation.
No wrong,
No right.
Starting by becoming aware of the right side of the body.
Become aware of the right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Effortless.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the ribs.
Right side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awake and aware.
Move awareness to the left side.
Become aware of the left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the ribs.
Left side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awake and aware.
Slowly move to the crown of the head.
Crown of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Sweeping awareness.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Throat center.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Heart center.
Navel.
Pelvis.
Move awareness to the back of the body.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
The whole front of the body.
The whole back of the body.
Become aware of the whole body together.
The whole body together.
The whole body is resting.
Now become aware of the breath in the nostrils.
Just as it is.
No need to do anything.
Simply be aware of the breath.
Notice the breath coming in like two streams through the nostrils.
And feel the breath flowing out.
Bring awareness to your right nostril.
Follow the inhalation through your right nostril.
And as you exhale,
Feel it flow out through your left.
Keep awareness on the left nostril as you inhale.
And exhale,
Feel the breath flow out through the right.
Mental alternate nostril breathing.
Inhale through the right.
Exhale through the left.
Inhale through the left.
Exhale through the right.
Inhale through the right.
Count one.
Exhale through the left.
Count two.
Inhale through the left.
Count three.
Exhale through the right.
Count four.
And now simply let go of the count.
Continue alternate breath for some time or return to natural if it feels easier.
Return to natural now if not yet.
The body is breathing itself.
Shifting to inner wisdom now.
There is an infinite well of knowledge within you.
I'll name a few symbols.
The mind might or might not spontaneously project images.
There is nothing for you to manifest,
Search for or think about.
Nothing to do at all.
Simply be the witness as it watching clouds in the sky.
Images or no images.
It doesn't matter.
Watching with detached awareness.
A green field.
A green field.
A grey elephant.
A grey elephant.
Madhupudas.
Madhupudas.
The pyramids.
The pyramids.
A mossy rock.
A mossy rock.
A steaming mug.
A steaming mug.
Thick tree roots.
Thick tree roots.
A dusty road.
A dusty road.
Starry sky.
Starry sky.
If any insights spontaneously occurred to you,
Take them with you.
If not,
That is also fine.
Know this time has been useful in awakening your creativity and intuition.
You are the light of the universe.
You are the light of the universe.
You are the light of the universe.
You are the light of the universe.
You are the light of the universe.
Be aware that the body is breathing.
Feel the sensation of your abdomen and chest rising and falling with each breath.
Feel the sensation of breath through the nostrils.
Notice the sensation of your body resting.
The position of your body.
Any props under or on the body.
Listening for sounds within the room.
Become aware of the room you are in.
Awareness of your body resting comfortably in the room.
Take a deep breath in,
Bringing awareness back into the body and back into the room.
Begin to wiggle your fingers and toes.
Stretch or move the body any way you like.
When ready,
Roll on your side.
Relax there,
Taking a few deep breaths.
Press yourself up to sitting.
Keep your eyes closed if you can.
Take as much time as you need.
Now sitting up,
Back is straight in relaxed way.
A few deep breaths in,
Feeling the energy start to rise again.
Yet feeling grounded and connected to the earth beneath you.
Feel your connection to the earth,
Stable and secure.
We'll finish by chanting AUM and SHANTI three times.
AUM is universal mantra and SHANTI means peace.
Feel free to join me.
We inhale deeply and we AUM on exhalation.
Inhale.
AUM SHANTI,
SHANTI,
SHANTI When you are ready,
Softly slowly open your eyes.
Adjusting back into the room,
Back into your day,
Refreshed and grounded.
Namaste.
