The purpose of this practice is to feel yourself surrounded by and infused with a sacred,
Loving presence that cares for you deeply.
To begin,
Find a comfortable,
Upright,
Seated position in a quiet,
Private environment.
Unrest your palms cupped in your lap,
One resting in the other,
With the tips of your thumbs touching lightly.
Lightly close your eyes.
Take a moment to settle into your seat,
And notice how you feel.
If you could sum up your feeling in a word,
Phrase,
Or an image,
What would this be?
Consider your intention for your practice.
Why is this important to you?
Consider that your practice is not just for you,
That the effect of your practice extends to your loved ones,
To everyone you interact with,
To all beings in the whole planet and throughout the collective consciousness.
Your practice,
Your state of consciousness matters to all of us,
To all that is.
So consider dedicating your practice to the well-being of all beings.
Now,
Focus down into the soles of your feet,
And feel the contact of the soles of your feet with the ground underneath you.
Relax and soften your feet and your toes,
And feel the supportive,
Grounding presence of the earth underneath you.
Focus into your palms and fingers resting in your lap.
Awaken sensory awareness here in your hands.
As your hands relax,
Allow your arms and shoulders to relax down,
Releasing any tension in your shoulders,
Your neck,
And your head.
Imagine and feel as if a string is attached to the top of your head,
Drawing your spine gently upright,
Giving you a feeling of vertical alignment and spaciousness up through the core of your body,
Up through your spine,
And through the top of your head.
Feel the tingling aliveness at the top of your head as you sit more upright.
Tuck your chin slightly to gently lengthen the back of your neck.
Lightly close your lips and breathe in and out through your nose.
Place your tongue upon 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.
As you feel this sense of relaxation,
Smile,
A subtle smile of calm happiness,
Of appreciation and gratitude for this time to consciously relax,
Connect with and feel the sacred loving presence all around you and within.
Allow this feeling of smiling to relax your face and relax your eyes.
Release any tension from your eyebrows and your forehead.
Allow this feeling of smiling to wash down from the top of your head,
Down through your whole body,
Creating a relaxed,
Positive,
Nurturing inner environment in which all your open,
Communicate with each other,
And radiate pure,
Positive energy,
Sacred,
Loving presence.
Now feel the space around you as a sacred space,
As a space of sacred,
Loving presence,
Surrounding your whole body,
Gently holding you and embracing you.
Feel the sacred,
Loving presence contacting your skin all around you,
Gently holding your head,
Your neck and shoulders,
Your arms and hands.
Feel this gentle,
Loving presence embracing your chest and your back,
Legs and feet.
Feel yourself held and deeply cared for by this gentle,
Loving presence all around you.
Feel this gentle,
Loving presence infusing your skin.
Feel yourself held,
Embraced and deeply cared for by this gentle,
Loving presence.
Feel this presence pouring in through the top of your head and down through your brain,
Behind your eyes,
Your face,
Your nose,
Your mouth,
Down through your neck,
Down through your shoulders,
Arms and hands.
Feel this presence flowing down through your chest and back,
Down through your abdomen and lower back,
Down through your hips,
Your legs,
Down through your feet and down into the earth.
Feel the gentle,
Loving presence of the earth underneath you,
Joining with the space all around you and the space inside as one space of gentle,
Loving presence,
Soothing you,
Comforting you,
Supporting you,
Always with you,
Always for you,
Loving you unconditionally.
Let go and rest in this gentle,
Loving presence,
This infinite,
Boundless presence infusing all of life,
All beings,
The one life we all share.
Feel this loving presence flowing down through the top of your head,
Down through your brain,
Down through your eyes,
Your nose,
Your mouth,
Down through your eyes,
Down through your Feel this loving presence radiating from your heart outwards,
Infinitely in all directions,
An infinite,
Loving presence centered in your heart.
Now feel the top of your head,
Feel your hands resting in your lap,
And feel your feet firmly on the ground.
Very slowly open your eyes and take in the feeling of this gentle,
Loving presence in the space all around you,
Holding you,
Embracing you,
And in the space inside,
Infusing you with loving presence.
Notice how you feel.
If you could sum up your feeling in a word,
Phrase,
Or an image,
What would this be?
Record this word,
Phrase,
Or image together with this felt sense in your body so you remember it.
Bring it with you,
Share it with others,
And can return to it anytime.
This loving presence is your deepest essence,
Who you are underneath it all,
Who we all are together as one life.
As you move into your day,
Take this feeling of loving presence with you wherever you go and share it with whoever you meet.
Thank you for your practice.
Well done.
