When you're ready,
Find a comfortable position.
Set up straight relaxed.
But straight neck.
And the eyes are gently closed.
Bring your awareness.
To the breath.
As it moves in and out.
Of the nostrils.
If possible.
Or the mouth.
Bring the breath.
Slow and steady.
About four seconds in.
4 seconds out.
I'll count for you to help you.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2.
.
.
3.
.
.
4.
.
.
Inhale.
.
.
2.
.
.
3.
.
.
4.
.
.
Exhale 2,
3,
4.
Continue at that pace.
More or less.
And bring your awareness into the body.
Starting with the feet.
Pulling your awareness as much as you can into the ankles.
Up into the lower legs.
Into the knees into the upper legs and thighs.
Into the hips.
The buttocks.
Repel this.
Into the lower stomach and belly Draw your attention into the mid belly.
Belly button area.
Move your attention into the chest.
Lungs,
Heart.
Into the shoulders which you may need to relax and soften.
Upper arms.
Elbows.
Forearms.
And the hands.
Really take your time with the hands.
Draw as much awareness into these hands.
As you can.
Move your attention into your neck.
Throat.
Up into the jaw face.
Soften every muscle in the face.
And that's the whole body.
Keeping your awareness.
On the entire body now,
Take an inhale.
Exhale out of the whole body.
Inhale through the whole body.
Exhale help whole body.
Now draw your attention to the sounds around you.
However big or however small the sound is.
You are the awareness.
Noticing all sounds equally.
As I speak.
This is another sound.
Which you the awareness.
Is noticing.
And just know that everything in your experience right now.
Bodily sensations,
Thoughts.
Emotions,
Sounds.
Every experience is.
Observed.
Bye.
Awareness.
Every form.
Every thought,
Every sound,
Every smell,
Every sensation.
Every form.
Is illuminated.
By awareness.
And what you'll notice.
Is.
Form is constantly changing.
Bodily sensations are changing.
Sight behind your eyelids.
Flashing different colors.
Sounds are constantly pulsating and changing.
Emotions are up and down.
The mind is thinking all kinds of thoughts.
This is all form in motion.
You are the constant.
You are the one field of awareness.
Repeat in your mind the following affirmations.
Life is acceptable exactly as it is.
Life is acceptable exactly as it is.
Any discomfort I feel.
Is OK.
Any discomfort I feel.
Is OK.
I'm willing to feel this moment.
I'm willing to feel this moment.
I'm willing to see the good in things.
I'm willing to see the good in things.
When you're ready,
Gently open your eyes.
Well done.
I hope you enjoyed that.
Don't forget to click follow if you're new to my profile.
See you very soon.
