Just take a few breaths,
Settle in Let this meditation be like a treat you give yourself Allowing yourself a break from any activity,
Both physical activity,
Emotional activity,
Mental activity There might be some inertia,
There might be still some thoughts emotions,
Stuff going on And you don't have to oppose it and you don't have to run with it And just take a break from doing anything about it And while you sit like this you can allow your face to become softer Like all the muscles in your face can relax when you do not need them for anything You can notice that sensation of a muscle relaxing,
Kind of smoothing out And you can imagine your brain doing the same thing as if your whole brain was one big muscle that could just soften,
Relax inside your head So just keep allowing your face and your brain and your head to soften and relax And let that softness slowly flow down into your body Down through your throat,
Through your neck,
To your shoulders,
Into your arms and hands Gently flowing down through the chest Allowing all muscles to soften and relax on the way Flowing down through the diaphragm,
Solar plexus,
Into the belly Softening the belly And further down to your hips,
Your genitals,
Your buttocks Into your legs,
Into your thighs Down through your knees and all the way down to your feet Just this pleasant softness Spreading,
There is nothing you need to do And as you sit with softness in your body,
Start to invite in a pleasant sense of warmth As your body softens,
You can let it become receptive to a pleasant warmth There is nothing you have to do,
Nothing you have to push,
Just allow it in You can allow it to come in from the outside,
You can allow it to emerge from the core of you However it feels most natural for you Maybe the warmth comes up from the ground,
Through your feet,
Into your body Or maybe it comes down from above You can just allow that heat to gradually increase in your body Feeling this pleasant warmth becoming warmer and warmer Noticing where it's easiest in the body to feel this warmth And maybe just like when you are looking at embers and you fan the embers You can see the glow of the embers turning more and more bright So just feeling the embers in your body slowly turning more and more bright And maybe at some point,
Like with embers in wood,
All of a sudden a flame might spring into existence somewhere in your body You can feel this,
How pleasant it is,
How enlivening it is when this flame springs into existence And you can keep letting the embers be fanned,
And you can keep letting the heat increase And maybe more and more places start burning,
A pleasant sense of burning You can feel how these flames start catching more and more parts of you,
More and more aspects of you So your thoughts catch fire,
Your emotions catch fire,
Your tensions catch fire And gradually starts burning and burning up And you can let these beautiful inner flames just gradually devour you Feeling the relief of being devoured All that is tense,
All that's burdensome,
Just let it be devoured by these beautiful inner flames Until there's nothing left apart from the flames Okay,
So take a few breaths,
Move a bit,
Gradually come to a place where you can open your eyes
