Feel your ears listening to the sound of my voice,
And for the meaning behind my words.
Try and sense the vibration of the sounds that are coming to you with the little hairs inside of your ears.
Feel the strong vibration in your body,
And notice how sound is moving and travels.
Listen closely.
See yourself now in a natural environment.
Your very own hundred acre woods.
Just like in the beloved stories of Winnie the Pooh.
As you enter the woods that are your own sanctuary,
Take a moment to look up.
See if you can see any light from the sky.
Smell the scent of any foliage.
Touch the ground.
Feeling the earth.
Sensing its texture and moisture.
When you're ready,
You'll stand up tall and feel the wind in your hair.
Sense any nearby creatures.
What can you smell in the wind?
What can you hear in the distance?
Feel gratitude for this wonderful wisdom that you carry inside of yourself.
Feel your connection to nature.
Feel the weight of your body coming to rest here in a comforting and safe place.
I will say different body parts to you now,
And as I do,
Allow your mind's eye to bring attention there.
Let yourself feel what is already there in the body with no judgment,
As this may be subtle.
It is okay if you don't feel anything when prompted.
Just imagine that you do,
And follow along.
If you become distracted,
As the mind often does,
Come back to the sound of my voice.
Experience the feeling of your right palm.
The palm of your right hand.
Your right palm.
The back of the hand.
Your right thumb.
Pointer finger.
Middle finger.
Ring finger.
Little finger.
Whole right hand and arm up to the right shoulder and chest.
Then down right side torso to your waist,
Hip,
And down the right leg,
All the way to the ankle.
Foot and toes.
Feeling the sensation of the foot,
Focus now on your right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel whole right side of the body bathed in the energy of your attention.
Now experience feeling your left palm.
The palm of your left hand.
Your left palm.
The back of the left hand.
Your left thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Your whole left hand and arm up to the left shoulder and chest.
Then down left side torso to your waist,
Your left hip,
And down the left leg,
All the way to the ankle.
Foot and toes.
Feeling the sensation of the left foot,
Focus now on your big toe.
Second toe.
Third toe.
And fifth toe.
Feel whole left side of the body.
See the left side of your body now bathed in the natural energy of attention.
Attention radiating and vibrant on the left side.
Whole left side of the body together at once.
Then feel the opposite side.
Right side lights up with the energy of your attention.
Vibrant.
Feel the aliveness of the right side of your body.
Then back to left side once more.
Feeling left side vibrant and alive.
Back to your right side.
Feeling the energy there in your physical body.
Laying down,
Listening.
Before you feel both sides.
Left and right together.
Feeling your whole body now.
Whole body.
Whole body now.
Focus on your ears and listening to the sound of my voice.
Your body has come to a place of deep rest.
While your mind is still aware of the sound of my voice and the instructions that follow.
See yourself now once again in your own sanctuary.
In your own hundred acre wood.
You'll see a path that is before you.
You follow this path as it leads you to a little bridge.
The water is flowing down a small hill.
Under the bridge.
And continues on joining the sea as all water does.
The water flows and you can hear it flowing.
The occasional snap as a leaf hits the shore.
Or as a fish leaps and plays.
You can smell the fresh earth where the water has kissed it.
See how the flow moves toward the bridge as you look down at your feet.
And see yourself stepping onto the bridge.
Feel the tension of the bridge as it accepts your body weight.
And venture to the very middle so you may look out over the water.
Observe how on one side the water flows toward you.
And on the other side it flows away from you.
Look out over the water and see your list of things that you are ready to let go of.
Hold your list in your hands.
And using the power of your mind,
See the list transform into a little boat.
You can see the words there.
It could hold things like anger,
Pain,
Illness.
Hot flashes.
Fear.
Anxiety.
Bleeding.
Mistakes we have learned from.
Experiences we regret.
We are letting everyone,
Including ourselves,
Off here.
Let everyone off in love.
You reach out over the side of the bridge and let go.
So the boat of your suffering can be released into the water.
The flow of the water scoops up everything.
And you watch as the boat floats away with the current.
You turn and look again at the water,
But this time toward the little hill to see what is coming toward you.
Again you'll see a small boat.
This time headed to you.
But this time it's all of the things you are welcoming in.
Connection to loved ones.
Feeling secure.
Eating in a balanced way.
Physical strength.
Kindness.
Boundaries.
You scoop up the little boat into your hands and see it transforms and becomes your welcome list.
You fold it up and place it into your breast pocket.
Hold the feeling of having those things.
Your gratitude will let it fall into your heart and become a part of you now.
Say your sankalpa or heartfelt intention here three times,
Quietly to yourself,
Whispering in your mind,
I am whole and well,
Or I am becoming the wise woman who lives inside myself.
Saying this three times to yourself.
With a sense of gratitude for this intentional practice of experiencing your own consciousness,
Come back to feeling the body.
The whole body.
The weight of the body as it is laying down,
Resting.
Allowing your focus to come back out again from your internal practice and hear the sounds around you.
Sounds in the room.
Sounds in the distance.
Feel the back body as it is resting.
Becoming aware again of your whole body as we prepare to come back into our waking lives.
Observe yourself laying there and witness that you have been in a deep state of relaxation and acceptance of yourself.
Feeling the energy again in your body.
You'll prepare yourself now to gently move,
Perhaps starting with wiggling your fingers and your toes.
Maybe having a stretch of the arms up.
Yawning in.
And sighing out.
You can roll to one side.
You can hug your knees into your body.
Breathing until you feel ready to sit up again.
No rushing.
You'll take your time.
You can rub your hands together.
Create some heat between your palms.
And give yourself a little face massage on the forehead.
Forehead and coming down the cheeks.
Down the jaw.
Until the hands come together naturally into prayer pose.
Bowing gently with heartfelt knowing.
The light in me sees the light in you.
Namaste.
