Your whole body,
Whole body resting back and leaning back.
And feel your right hand.
And please make a fist with your right hand.
Bring some tension into your right wrist,
Lower arm,
Elbow,
Upper arm,
So your bicep and tricep.
And your right shoulder is tense.
Just holding some tightness and tension here in right arm and hand.
Everything else can stay relaxed,
But holding tension.
Then release that tension.
Give your hand and arm a little wiggle.
Then let it come to some stillness.
Notice the sensation that you feel in there.
Become aware of your left hand and make a fist.
Tension creeping and crawling up into your arm,
Elbow,
Upper arm,
Bicep,
Tricep,
Shoulder.
Right arm still at ease and full of sensation.
Left arm tense.
Just holding this tension,
Letting that be okay and welcoming it.
Whole left arm tense.
Then release it.
You can shake that arm a little bit and then give up the weight completely.
And notice the sensations that are present there now.
Both arms full of sensation.
Now scrunch up your nose and bring tightness into your face,
Your eyes,
Forehead,
Cheeks,
Nose,
Mouth,
Ears,
Inner ears,
Jaw,
Your entire face,
Scalp and head in tension.
Hand still at ease and relaxed.
Face full of tension.
Then release.
Right away,
Notice the warmth sensation present in the face.
Now shoulders,
Neck and shoulders,
Crawl a little tension into the neck and shoulders.
Hold a little tension here on purpose.
Face still at ease,
Neck and shoulders tense.
Hands still at ease.
Then release neck and shoulders.
Notice where your attention is drawn.
Now chest,
Tighten your chest,
Upper abdomen,
Lower abdomen,
Torso,
Your lower back,
Your whole torso,
Front and back,
Outside and inside,
Even your organs come into some tension.
Your face and head and arms still at ease,
Torso full of tension.
Then all at once,
Release it.
Be aware of where your sensation goes.
Feel the sensation,
Heart beating,
Blood flowing,
Liveness,
Maybe the subtle underlying pulsating of a liveness.
Now your feet,
Become aware of your feet and bring attention especially into your right foot.
Make your right toes tense,
Your right foot.
Crawl tension up into your right ankle,
Your lower leg,
Upper leg,
Hip,
Your whole right leg tense.
Then release.
You can wiggle it and give up the weight completely.
Be aware of sensation.
Left foot,
Bring tension into your left foot,
Ankle,
Crawl the tension up to your lower leg,
Knee,
Upper leg and hip.
Right leg still at ease and full of sensation.
Left leg completely tense.
Then release.
Notice the sensations that occur right after that.
Heart flow,
Circulation,
Warmth,
Tingling,
Pulsating,
Tickling.
Bring your whole body into tension starting with your feet,
Legs,
Hands,
Arms,
Torso,
Your hips,
Abdomen,
Chest,
Shoulders,
Neck,
Throat,
Face,
Whole scalp,
Forehead,
Eyes.
Keep scanning every part of your body and inviting it into this tension.
Welcoming the tension,
Holding tension,
Even your organs,
Even your mind,
Bring in all the tension.
Then release.
Be aware of wherever your attention goes.
Then if you like,
You can do that a couple of more times.
Bring tension into your body and you control it.
It can be 20%,
50%,
Just even 5%.
Inviting every area of your body,
Mind and more into this tension,
Breathing in,
Holding.
When you decide,
Let go,
Breathe out.
Be aware.
One last time,
Bring all the tension in.
Hands and arms,
Feet and legs,
Torso,
Face,
Body and mind,
All the tension.
Hold your breath.
Then when you decide,
Release,
Breathe out.
Relax.
Be aware of the whole body full of this radiant sensation,
Aliveness,
Changing sensation.
Be aware of the way that you can watch the sensation change.
One sensation over all of them swirling around like changing phenomenon.
Sense that you are the watcher of this changing sensation.
Be aware of some of the sensation as familiar.
Initially your attention might be drawn to that.
Be also aware of the sensation that's unique to this moment,
This place,
This time.
Allow your attention to rest on the sensation of breathing.
Body breathing itself.
I have a body,
But I am not just this body.
My body manifests different sensations of health,
Sickness,
Restfulness and tiredness,
Wellness and agitation,
But these states change.
I am the unchanging awareness in which these changing sensations occur.
I value my body,
But I am not just this body.
Now begin to breathe into your abdomen.
Saving diaphragm,
Abdominal area and shaping your breath.
Smooth expansion on the way in.
Softening on the way out.
Please continue.
Throughout this breathing practice,
Keep shaping your breath smoothly.
It's possible for a rhythm of in for six and out for six.
As you continue to shape your breath,
Sense that you're gradually becoming more present.
Past and on the future beginning to fade.
Four more times,
Please.
In for six and out for six.
The next step of this practice is to breathe out a little slower,
A little longer.
In for six and out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue and adjust this rhythm so that you remain effortless.
In for six and out,
Slow,
Smooth,
Continuous breath.
Please continue for a few more rounds,
Mentally counting to yourself on the flow of the breath.
Since the body is softening,
You're sending a signal to the nervous system in mind to become increasingly calm.
Move to the next stage where you'll add a pause.
In,
Pause,
And out slower and longer.
Adjust the pattern here to avoid any straining and to continue to guide body and mind toward rest.
Sending the breath to guide you toward rest.
Finally an opportunity to extend the pause.
When you pause,
Allow the mind to pause too.
In for one,
Two,
Three,
Four,
Five,
Six.
Pause as many as four.
Out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Please continue and sustain this rhythm as effortlessly as possible.
This was loved and appreciated.
Relax,
Intentional breathing.
And allow your breathing to settle into a rhythm that's just easy,
Uncontrolled.
Now you're going to move awareness through your body.
Just listen as I say the body part.
You can feel,
Sense it,
Or imagine it relaxing and softening.
Mouth,
Tongue,
Lower row of teeth,
Upper row of teeth,
Both lips,
Space between lips,
Tip of the nose,
Whole nose,
Both cheeks,
Right ear,
Left ear,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Whole forehead,
Both temples,
Top of the head,
Back of the head.
Move attention into the right hand,
Right hand thumb,
Index finger,
Whole body effortless,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side ribs,
Waist,
Hip,
Right groin,
Right thigh,
Knee cap,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Whole body at ease,
Fifth.
Move attention into the left hand,
Left hand thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Relax,
Elbow,
Upper arm,
Left elbow,
Under arm,
Side ribs,
Waist,
Hip,
Left groin,
Left thigh,
Knee,
Calf,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Right shoulder blade,
Left shoulder blade,
Whole spine,
Right buttock,
Left buttock,
Both buttocks,
Right heel,
Left heel,
Forehead,
Both temples,
Right inner ear,
Left inner ear,
Roof of the mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle chest,
Navel,
Upper abdomen,
Lower abdomen,
Right leg,
Left leg,
Both legs together,
Right arm,
Left arm,
Both arms together,
Whole front body,
Whole back body,
Head,
The whole body,
The whole body.
Imagine that the whole body is very heavy,
Dense.
Feel intensely heavy.
Now begin to sense that the body is so light,
So weightless that you become conscious of a space between the body and the surface on which you're resting.
Create this space and grow the intense feeling of weightlessness.
Now again,
Feel heavy.
Now feel weightless.
Heavy.
Weightless.
Now feel both heavy and weightless.
Now observe emotions or feelings.
Feel as though you're watching a river flowing off in the distance as you are perched up from a cliff overlooking.
You are the watcher,
The observer of these changing emotions.
I have emotions,
But I am not just these emotions.
My emotions manifest different conditions.
Love to anger,
Calmness to agitation,
Joy to sadness,
But these states change.
I value my emotions,
But I am not just my emotions.
Now from the seat on the cliff,
Watching the river off in the distance,
Observe the mind,
The stream of thoughts,
Quality of those thoughts,
Their nature.
Not judging,
We're getting wrapped up in that simple observing awareness and thought.
I have a mind,
But I am not just my thoughts.
My mind manifests different thoughts and images constantly changing.
I am the unchanging awareness in which these thoughts and images arise.
I am not just my mind.
Now be aware of breathing.
Nothing to do,
Simple awareness and breathing.
Watch the breath flow through your nostrils.
The breath ascends on inhale and descends on exhale.
Breath rising and falling through both nostrils.
Begin to see left and right as two separate flows.
As you breathe in,
See the breath rise in as two separate lines to the center of your eyebrows,
The apex of the breath at the eyebrow center.
On breath out,
It descends from the apex of the brain out both nostrils to a point a few inches below the tip of the nose.
Just watch the two lines of breath rise from that point and float into the brain.
Breath descends from that point out both nostrils.
Please continue.
Now imagine the breath rising in through the left and the line goes out through the right,
Then in through the right and out through the left.
In left,
Out right.
It goes in right,
Change of sides,
Out left.
In left,
Change of sides,
Out right.
In right,
Out left.
Now mentally count each breath in the following way.
In left,
17.
The line goes out the right nostril,
17.
In right,
16.
Out left,
16.
In left,
15.
Out right,
15.
Continue this way all the way down to zero.
If you lose track or finish sooner,
Then start again at 17.
Just awareness of breath and counting.
Continue this way all the way down to zero.
If you lose track or finish sooner,
Then start again at 17.
If you lose track or finish sooner,
Then start again at 17.
If you lose track or finish sooner,
Then start again at 17.
Stop counting now.
Doesn't matter how far you got.
Feel the breath rising and falling through both nostrils.
I have a body.
I'm not just my body.
I have emotions.
I'm not just my emotions.
I have a mind.
I'm not just my thoughts.
What am I then?
What remains?
Pure awareness.
Rest back into this awareness and be in that awareness itself.
Effortless.
Resting.
Observing the changing sensations from unchanging awareness.
Continue to rest back into that awareness.
Subtle yet undeniable sense of awareness.
Body can rest.
Mind can rest.
This will remain aware.
She is a tiny seed of that which is teenagers.
