Find yourself in a comfortable place.
Supported position.
Allow your body to settle.
Let your breath flow naturally.
Without any pressure.
Without any need to control it.
Let your body be supported.
By the Earth beneath you.
As if the ground itself is holding you.
Take a moment here to feel all points of contact.
Between your body.
And the surface below.
Perhaps noticing the weight.
Oh,
Boy.
Or subtle sensations.
There is nothing you need to change.
You may become aware.
Of sensations.
Or feelings arising.
Let them be.
Allow them to come into your awareness gently.
And when they are ready.
Let them fall away like leaves drifting from a tree.
No holding on.
Just allowing.
Them to fall away.
Bringing attention.
To the top of your head.
Noticing any sensations.
Move your awareness down to your face.
Your forehead softens.
The eyes rest gently.
Jaw unclenches.
Let your tongue sit easily in your mouth.
Bring your awareness to your neck and shoulders.
Allow the shoulders to drop slightly.
Feel the weight down through your arms.
Elbows forearms.
Hands.
Notice any warmth or coolness.
Bring awareness to your heart center.
A gentle rise and fall of your breath.
Nothing to control.
Down to your belly.
Let it soften.
And move freely with your breath.
Your hips and pelvis heavy and supported.
Down through your legs.
Thighs,
Knees,
Calves.
And into your fate.
Now sensing the body is a whole.
Resting.
Supported.
And prison.
Now gently.
Begin to imagine.
You are outdoors.
You find yourself.
Near water.
It is a calm body of water.
Not large or overwhelming.
Surface is mostly still.
With the occasional soft ripple.
The ground beneath your feet is natural.
Earth,
Sand,
Or fine grass.
There are trees around.
Their presence,
Steady.
You can hear birds.
Not loud just softly in the distance.
Just part of the space.
And that's what we're trying to do.
The water is clear enough to reflect what is above it.
The sky.
The trace.
The the as you remain by the water.
You become more aware of the birds.
One lands nearby.
You hear the soft movement of another passing overhead.
Its wings gently cutting through the air.
There is no need to follow.
Just Nardis Thank you for listening.
You as you look at the reflections in the water.
You see your face.
Staring back at you.
Is there any messages?
Or feelings.
When you see this image.
A sense of love.
Sense of kindness.
Just like the birds,
You belong in this place.
The sound of birds continue.
The water remains mostly still.
Your breath begins to slow.
Rest here in this space.
With the trace BITS water.
And air.
Feel the support of nature all around.
Returning to the sound of birds.
The surface of the water and its small ripples.
The rhythm of your breath.
You you in a few seconds.
The the So,
You.
That's the worst thing I've ever done in my life.
Thanks for watching.
You may feel a little more settled.
Like the way water calms when it's left alone.
Bringing your senses.
Back to the weight of your body.
On the ground.
Slowly deepening your breath widening your attention.
Noticing your body again.
The air on your skin.
Slightly deeper inhale.
And a slow,
Long exhale.
If it feels right,
Stretch slowly.
Or make tiny movements.
With your fingers and toes.
However you feel most comfortable.
Staying in the position you are.
Or coming to a seated position.
Do what you feel called to do.
The presence of the natural world remains within reach.
At any time.
Give gratitude for this practice.
Of stillness.
And rest.
Namaste.
