Hello my friend,
And welcome.
Get yourself lying down in a position that feels fully supported.
Let your body be still,
And let your eyes gently close.
If you have an eye mask,
You can place it on now.
This practice is about relaxing,
Rebalancing,
And returning inward.
There's nothing you need to figure out,
Nothing you need to achieve.
And for the next few minutes,
Your job is only to be here.
Allow the surface beneath you to hold your weight.
Let the muscles of your face soften.
Unclench your jaw.
Relax your shoulders.
Soften the hands.
And let the belly relax.
As we begin,
Simply notice that you are here.
Breathing.
Resting.
Arriving.
We'll begin with 12 slow nasal breaths together.
Each breath is a deep inhale in through the nose,
And a sigh out through the mouth.
Just follow my breath.
No force,
No strain.
Just full,
Relaxed,
Conscious breathing.
We'll begin in 3,
2,
1.
Now sigh the breath out nice and full.
Good job.
Now,
Prepare to inhale deep in through the nose,
Into the belly,
Into the chest,
And then sighing the breath out.
In 3,
Now take a nice deep inhale in through the nose,
And sigh the breath out.
Excellent job,
My friend.
We have one more round to go.
We will begin breathing in through the nose and out through the mouth in 3,
2,
1.
Now sigh the breath out nice and slow.
Take a nice deep inhale in through the nose,
And sigh the breath out nice and slow.
Now just take a few slow,
Normal breaths in through the nose and out through the nose.
Feel your body come into this beautiful,
Precious moment.
Now,
Bring your awareness inside the body.
Not thinking about the body,
But feeling the body from within.
Begin to notice the subtle aliveness that lives beneath the surface,
The quiet hum of life inside you,
The energy in your hands,
The feet,
The chest,
The face,
The back,
The whole inner field of the body.
Keep your awareness focused on the whole of your body.
Become aware of whatever sensations are here.
Maybe warmth,
Maybe tingling,
Maybe pulsing,
Maybe pressure,
Maybe even discomfort,
Maybe an itch somewhere in the body.
Whatever arises,
Simply notice it.
You do not need to react.
You do not need to move right away.
Just observe.
Feel the sensation.
Let it be there.
Watch what happens when awareness touches it without resistance.
Now,
Widen your awareness and sense the entire body at once.
If the mind begins to wander,
That's okay.
Just come back to sensation.
Come back to feeling.
Come back to the inner body.
Come back to the simple fact that you are here alive.
Let awareness illuminate the body from within.
Now,
Take one more slow,
Easy breath in.
Notice how your body feels now.
Notice the space inside you.
Notice the quiet.
There is nothing to force from here.
Just let yourself rest in what is already here.
And when you feel ready,
Gently begin to return.
Small movements in the fingers.
Small movements in the toes.
And in your own time,
Slowly open the eyes.
