Let's begin by allowing your body to rest fully into the support beneath you.
Let the weight of the body be held,
With nothing to do and nowhere to go.
Gently turn your awareness inward.
Bring attention to the inside of the mouth.
Let go of any holding and soften the tongue and jaw.
Let your awareness move to the ears.
Noticing the layers of sounds meeting the ears,
Those close by,
Sounds further away.
Shift awareness to the nose.
Feel the breath moving in and out of the nostrils.
The coolness of the inhalation and the warmth of the exhalation.
Observing without changing anything.
Bring awareness to the eyes.
Softening the forehead,
The temples.
Allowing the eyes to rest completely from the world of looking.
External seeing dissolves.
Inner awareness becomes clear.
Now feel the skin,
The sense of touch.
Notice the body meeting the floor.
Clothing against the skin.
All senses are awake and turned inward.
Bring to mind something you feel genuinely grateful for.
What makes your heart smile?
Inhale this sense of gratitude.
From this place,
Listen for your heart's deepest wish for this practice.
Let your intention arise naturally.
In words that feel true and meaningful to you.
State your sankalpa in the present tense,
As though it's already unfolding.
And now bring your awareness to the forehead,
The third eye centre.
Right eye,
Left eye.
Right nostril,
Left nostril.
Right ear,
Left ear.
The mouth,
Jaw.
The hollow of the throat.
Right shoulder,
Upper arm,
Elbow,
Wrist,
Palm of the hand,
Back of the hand,
Fingers.
Moving awareness to the left shoulder,
Upper arm,
Elbow,
Forearm,
Palm of the hand,
Back of the hand,
Fingers.
Awareness to the heart centre,
The solar plexus,
The navel centre,
Right ear,
Upper leg,
Left leg,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
Toe.
Awareness moving to the left hip,
Upper leg,
Knee,
Lower leg,
Top of the foot,
Sole of the foot,
Toes.
Bring your awareness to both legs together,
Both arms together,
The torso,
The head.
Expand your awareness through the whole body.
And now invite a sensation of heaviness,
The body heavy like a stone sinking,
Feet and legs heavy,
Pelvis heavy,
Torso and arms heavy,
Neck and head surrendering to gravity,
The whole body sinking deeper and deeper.
And now invite a sense of lightness.
Lightness,
The body is buoyant,
Spacious,
Lightness,
Lightness.
Notice how still the body is,
How soft the breath is and how quiet the mind is.
Visualise a burning candle in a dark room,
Burning candle,
Burning candle.
Leaves falling in the autumn air,
Leaves falling in the autumn air.
Moon in the starry sky,
Moon in the starry sky.
Burning candle in the dark room,
Burning candle.
Let the images fade.
Bring your awareness back to the heart centre.
Repeating your sankalpa once again.
When you're ready,
Gently return.
Let's inhale a little deeper as you guide your awareness back.
Once again,
Feel the breath touch the nostrils.
Swallow if the mouth is dry.
And a little self-gratitude for taking this time to listen inward.
If this practice supported you,
You're very welcome to follow my profile or leave a reflection.
It helps others to discover this practice.
Thank you.
