Take a deep breath in through your nose and then open your mouth and sigh it out and relax your body.
Again,
Deep inhale through your nose,
Fill your body up with air,
Expand,
Create space.
And then exhale all the air out through your mouth and soften and let go.
Good,
One more like that.
Deep inhale through your nose,
Sigh it out,
Let it go.
Now,
Let your body breathe naturally,
So just let go of controlling your breath.
Allow your body to breathe and allow your body to settle into stillness.
Notice the support beneath you and feel the weight of your body gently sinking down.
Allow your feet to soften,
Your legs to release.
Feel your hips heavy,
Sinking down.
Notice your back and your shoulders resting,
Your arms heavy,
Hands open and relaxed.
Soften your jaw,
Soften your eyes,
Close your eyes,
Soften your forehead.
Let your whole body be heavy like it's melting into the earth.
Feel the natural rhythm of your breath and bring your awareness to stillness.
Notice your body in stillness,
Just here,
Right now,
In the present moment.
Nowhere to go,
Nothing to do,
Just being here.
If you like,
Now is the time to make your sankalpa,
Your intention for your practice or a resolve.
The sankalpa can be really simple and just allow your heart and your mind to discover one naturally.
Sankalpa is usually a short positive statement in the present moment.
Something that you want to bring into your life or you want more of into your life.
Something like I am loved,
I am healed,
I am safe,
I am enough.
I forgive myself.
Don't overthink it.
First thing that comes to your mind is good.
It doesn't have to be complicated or profound.
Just something you need more of right now.
We're going to start to connect with the sankalpa,
But before you say the words to yourself,
Just notice the sensations in your body,
In your heart,
In your chest.
And then quietly say your sankalpa three times in your mind.
Just noticing how repeating it feels in your body.
After repeating it three times,
Just give thanks.
Just feeling thankful for your sankalpa being fulfilled.
We will begin the body scan.
When I mention a body part,
Just bring your awareness to that area.
And if you like,
Imagine filling each part of the body with a golden warm light.
Starting at the top of the head.
Bring your awareness to the top of the head.
The forehead.
The right eye.
The left eye.
Both eyes together.
The nose.
The mouth.
The right cheek.
The left cheek.
Both cheeks together.
The right ear.
The left ear.
Both ears together.
The back of the head.
The neck.
The throat.
Now focusing on the right side of the body.
Bring your awareness to your right hand thumb.
Right index finger.
Middle finger.
Ring finger.
And little finger.
Palm of the right hand.
Back of the right hand.
Your right wrist.
Forearm.
Elbow.
Upper arm.
Golden light gently touching your right shoulder.
Upper arm.
Forearm.
Your right hand.
The whole right arm.
The right armpit.
Outside of the ribs.
The waist.
And the space between the outside of the upper body and your right arm.
The right side chest.
Right side of the belly.
Right hip.
Your right thigh.
Your right knee.
And shin.
Your right ankle.
Top of the right foot.
Sole of the right foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe and fifth toe.
The whole right leg.
The right side of the pelvis.
Lower back.
Upper back.
The whole right side of the body.
Notice if there's a difference between the sensations in the right and the left side of your body right now.
Now bring your awareness to the left side of the body.
To your left hand thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Palm of the right hand.
Back of the right hand.
Your right wrist.
Forearm.
Elbow.
And upper arm.
A golden light gently touching the left shoulder.
Upper arm.
Forearm.
And the left hand.
The whole left arm.
The left armpit.
Outside of the ribs and waist.
The space between the side of the body and the left arm.
The left side of the chest,
The heart.
The left side of the belly.
The left hip.
Left thigh.
Knee.
And shin.
Left ankle.
Top of the left foot.
Sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The whole left leg.
The left side of the pelvis.
Lower back and upper back.
The whole left side of the body.
Bring your awareness to the whole body.
The golden light touching the whole body.
The whole body is glowing.
The golden light.
Warm and nurturing.
Now allow your awareness to rest at the soles of the feet for a moment.
And just notice how it feels.
And if there's no sensation at all,
That's also an observation.
Just notice it.
Now if you want,
When you breathe in,
Imagine drawing energy up through the soles of the feet.
Along your legs and hips,
Upper body.
All the way up to your shoulders and your head.
And then as you exhale,
Allow the energy to move the opposite direction.
From the crown of your head down to your shoulders.
Down all the way through the soles of your feet.
Inhale from the soles of the feet to your shoulders.
All the way up to the crown of your head.
And exhale from the crown of your head to the soles of the feet.
Continue at your own pace.
With every inhale,
Energy rises from the soles of the feet all the way up to the crown of your head.
And with every exhale,
Energy moves down your body and out the soles of the feet.
Like a soft wave that gives you energy as you inhale.
That washes anything you don't need as you exhale.
And now letting go of awareness of the breath.
Start to explore if any part of your body feels a little warmer than the rest.
If you can't find anything that feels a little warmer,
You can choose to focus on your heart.
Just imagine a warm light in your heart.
Now find a part of your body that feels a little cooler than the rest.
And if you can't find anything,
Just bring your awareness to the space between your upper lip and your nose.
Just noticing the cool air as it enters your nostrils.
Now bring your attention back to where it feels warm.
And then back to where it feels cool.
Again,
Bring your awareness back to where it feels warm.
And back to where it feels cool.
And then back to where it feels warm again.
And imagine the warmth expanding in the body.
When the warmth reaches the area that feels cooler,
The two sensations merge together where the warmth reaches the cool and creates a perfect temperature,
A balance.
Now I'll guide you through some images as you hear them.
Just let them appear in your mind's eye without any effort,
Without holding on.
Just notice each image appearing and then fading away.
Just watching without clinging.
Imagine a full moon.
A red rose.
A Buddha meditating.
Your reflection in a mirror.
A foggy morning.
Two dogs running in the grass.
An orange leaf falling from a tree.
A midday sun.
A path through the woods.
A candle flickering.
A vibrant sunset.
Waves crashing on the beach.
A duck swimming on the lake.
The shape of your body lying on the floor.
Imagine the shape of your body lying on the floor.
Now letting go of all effort.
Rest in stillness.
Staying aware and awake and your body deeply relaxed.
If you fall into sleep,
That's perfectly fine.
If you remain awake,
Simply floating here in this peaceful state.
Letting your body rest and letting go.
Resting in stillness.
Letting go completely.
Deeply relaxed.
Resting in stillness.
Completely relaxed.
Back to your intention,
To your sankalpa.
Repeat it silently to yourself three times.
As if it's already true.
Notice how that feels in your body.
In your chest,
In your heart center.
Our practice is coming to an end.
If you're awake,
You can remain resting in stillness for as long as you like.
There's no need to move or open your eyes.
Just stay here in stillness.
For those who drifted into sleep,
We'll let them sleep.
Thank you for watching.
