The purpose of this practice is to embody the feeling of deep inner peace by feeling the quality of peace through a sequence of posture cues.
Each cue adds depth to the sensory experience,
So you'll feel immersed in a deeply felt sense of inner peace each time you go through this sequence.
As you repeat this inner sequence again and again,
You'll find that the cues blend into a whole body,
Felt sense of deep inner peace that you can return to with a moment's attention,
Anytime,
Anywhere.
Let's begin by sitting comfortably upright,
With the soles of your feet firmly on the ground.
Rest your hands,
Palms cupped in your lap,
With the tips of your thumbs touching,
Lightly,
In an open,
Receptive posture.
Lightly,
Close your eyes.
Begin with your feet.
Focus down into the sensations of contact of the soles of your feet with the ground underneath you.
Awaken sensory awareness here,
In the soles of your feet,
And really feel the sensations of contact with the ground underneath you.
Soften and relax your feet and your toes,
As if they are melting deep down into the earth.
Feel the solid support and peaceful presence of the earth.
Allow this feeling of solid support to flow up through your feet,
Your shins,
Calves,
Your wrists,
Your knees,
Your hips,
And pelvic bowl.
Feel the weight of your body resting down in your pelvic bowl,
Resting down in your seat,
Resting down on the solid support of the earth.
Next are your hands.
Focus into the sensations of your palms and fingers resting cupped in your lap.
Awaken sensory awareness here in your hands.
Allow your hands to soften and relax,
As if they are melting down into your legs.
Really feel the soft openness in your hands.
As your hands soften and relax,
Allow your arms and shoulders to relax down,
Releasing any tension in your hands,
Arms,
Shoulders,
Your neck,
And your head.
Feel the soft,
Peaceful openness of your hands,
Arms,
Shoulders.
Feel this soft,
Open space resting down in the peaceful,
Weighted,
Grounded presence of your pelvic bowl and lower body.
Now your spine.
Imagine and feel as if a string is attached to the top of your head,
Drawing your spine gently upright,
Like a string of luminous pearls.
Feel your spine gently stretched from the weighted groundedness in your pelvic bowl and tailbone up through your spine to the top of your head.
Feel your spine like a channel of light flowing upward from your tailbone up through the top of your head.
Feel the tingling aliveness at the top of your head.
Opening to the light of the vast sky above.
Now tuck your chin just slightly to gently lengthen the back of your neck.
Lightly close your lips and breathe softly in and out through your nose.
Rest your tongue up on the roof of your mouth,
With the tip of your tongue touching the gum line behind your upper front teeth.
Soften and relax your tongue here.
Softening your tongue sends a relaxation signal through your vagus nerve network from your brain stem down through your heart,
Your abdomen,
And your whole body.
As you feel this relaxation,
Smile,
A subtle smile of deep inner peace.
Allow this peaceful feeling of smiling to relax and soften your eyes.
Release any tension from your eyebrows and your forehead.
Allow this peaceful feeling of smiling to wash down from the top of your head down over your face,
Down through your brain,
Down the back of your head,
Down through your neck,
Your shoulders,
Arms,
And hands,
Down through your chest and upper back,
Down through your abdomen and lower back,
Down through your hips and pelvic bowl,
Down through your legs,
Your feet,
And down into the deep peace of the earth.
Feel the deep peace here,
Now.
Now feel your body as a whole from the inside.
Feel the entire space inside your skin.
Feel the space inside your skin as a deeply peaceful,
Open space.
Feel this deep inner peace flowing out through your skin into the space all around you.
Feel the space inside and all around you as a deeply peaceful,
Open space.
Feel the spacious presence of deep peace here,
Now.
Record this feeling of deep peace in every cell so you embody it,
Bring it with you,
Share it with others,
And can return to it anytime by feeling your feet resting down on the earth,
Your soft,
Open hands,
Your spine gently extended to the sky above,
Your tongue soft and relaxed,
And a gentle smile of deep inner peace flowing down through your whole body into the space all around.
Repeat these cues often so this natural state of deep inner peace is ever-present and you bring it with you wherever you go,
To everyone you meet.
Well done.
