Welcome.
In this session,
I'm going to guide you into a deeply relaxed state,
A state where the noise of the physical senses fades and the subtle energies of your body begin to reveal themselves.
This practice has three parts.
First,
We'll take ten profoundly deep inhales.
Deep inhales,
Gentle holds,
And long,
Slow exhales.
As you breathe,
You'll be feeling into the body,
Into its sensations,
And into the subtle currents moving underneath.
Second,
We'll take five breaths of white light visualization,
Drawing a glowing sphere of energy into the chest,
The heart center,
And letting it flood the body like liquid illumination on each exhale.
And finally,
A full body awareness scan,
Directing the mind into each region of the body to feel the subtle energy that lives there and to deeply relax the body using nothing but awareness.
Settle in,
Relax your shoulders,
Pulling them away from the ears,
Softening your face on squinting the eyes,
Relaxing your jaw.
Close your eyes and let's begin.
Either through your nose or mouth,
Take a deep inhale,
Slow,
Wide,
Full,
As deep as you possibly can,
Feeling your lungs stretch and expand.
Now we're going to hold the breath,
And as you do so,
Feel the body from the inside out.
Feel for any subtle energy,
Warmth,
Tingling,
Pressure,
Vibration.
Become aware of all the feelings and sensations in your body.
Now slowly exhale out.
Let yourself fall deeply into the body.
Any tension you notice,
Place your awareness there.
Feel the subtle energy in that spot and exhale from it.
Now take another deep inhale in,
Filling the belly,
Filling the chest.
Hold.
Slowly exhale the breath out,
Melting into the body as you exhale,
Dropping in.
Deep inhale in.
Feeling the lungs stretch.
Becoming aware of all the sensations in your body.
Falling deeper into the body now.
Letting go.
Allowing relaxation to spread from root to crown.
And slowly exhale out.
Slowly exhale out.
Exhale out.
Falling even deeper into the body now.
Feeling into the vibrations and the pulse.
Into the tingling and the warmth.
Deep inhale,
Even deeper now.
Feeling the lungs stretch,
Moving the breath from belly to chest to head.
Hold.
Bringing your attention to the space behind your closed eyes.
Giving yourself permission to relax.
Slowly exhale the breath out.
Exhale the breath out.
Nice and slow.
Taking a few normal breaths in through the nose,
Out through the mouth.
Let the breath settle now.
Feel how open the body has become.
Bring your awareness into the center of your chest.
Feel the energy that lives here.
The pulsing.
The warmth.
For this next part,
We will be doing deep inhales in through the nose.
Slowly.
And slow exhales out the mouth.
Take a breath as you slowly inhale.
Visualize a white sphere of energy forming in the heart.
See it clearly.
Pure.
Glowing.
Vivid.
As you exhale,
Let that white light spill out like liquid.
Flowing slowly around your entire body.
A white light flooding through your system.
Let the liquid light flow around the upper body.
Flowing into the chest,
Throat,
And head.
Inhale.
Expand the sphere.
Exhale.
Let loose.
Across the ribs.
Awaken now.
Picture your entire being bathed in white light.
Let the glow settle.
Let it surround you.
And now we scan the body.
Your system is open.
Your awareness is primed.
This is where you begin to feel the subtle energy clearly.
As we move through each region,
Don't just think about it.
Feel it.
Feel your awareness moving into each body part that I will call out.
Feel for tingling.
Warmth.
Heaviness.
Vibration.
Pulsing.
Or simple presence.
Whatever you feel is correct.
As you shift your awareness around the body,
Breathe slowly and deeply.
Begin by bringing your awareness to your feet.
Visualize them.
Feel into your feet.
Back to shins now.
Feeling your awareness move between these body parts.
Focusing on the front of the thighs.
The pelvis.
Now move your awareness to the lower abdomen.
The space between your belly button and your pelvis.
Feel it.
Now moving to the upper abdomen.
The space between your belly button and the heart.
Visualize these areas in your mind and feel them.
Now move your awareness to the lower back.
The area you feel for any tension.
Move your awareness to your mid-back.
Into your shoulders.
Now move your awareness into your wrists.
Feel into whatever it is.
Focus on the space your throat occupies in space.
Move your awareness up to your jaw.
Now put your awareness on the top of your head.
Now hold awareness over the entire body.
One unified field of subtle energy.
Feel into it now.
Fully.
Take one last slow breath in.
And let it fall out gently.
Feel your body glowing.
Feel the subtle currents moving through you now.
Carry the stillness with you.
Let the breath stay soft.
Let the energy remain open.
Let the body stay awake.
Thank you for practicing with me.
Stay centered,
Stay awake,
And stay sacred.
Blessed be.
