Welcome.
Gently settle into a position that feels nourishing and supportive.
Allow your body to be held by the surface that you're resting on.
And your eyes to close if it feels comfortable or soft gaze.
And as you rest here,
Know that whatever you're experiencing,
Sensations,
Emotions,
Thoughts,
Is welcome exactly as it is.
Without changing or fixing.
Simply allow yourself to be present in this moment.
As we explore your experience,
The body,
The breath,
The emotions,
Thoughts,
Each sensation,
Each emotion,
Each thought is a messenger.
Here,
Offering a glimpse into the richness of your inner world.
Greeting with curiosity and openness.
Cultivate a deep sense of ease and acceptance.
And discover stillness that is always present within as you welcome the experience.
Allow senses to awaken.
Taste dancing on the taste buds.
Sounds arising,
Falling into the space around you.
Notice the gentle touch of the air against the skin.
Now allow your inner resource to emerge.
Allow a place where you feel complete,
Safe,
Nurtured,
At peace.
A memory,
Nature.
A feeling deep within.
Perhaps a sun-drenched meadow where a gentle breeze caresses the skin.
The sounds of bird songs fill the air.
Or maybe it's a cozy cabin nestled in the woods where a fire crackles softly in the earth.
As you immerse yourself in this sanctuary,
Notice what you see,
Hear,
Smell,
Taste,
And touch.
Allow sensations of ease,
Security,
Well-being to just wash over.
Returning to this place at any time,
Whenever you need to feel grounded and at peace.
And then notice how you wish to feel during this time of rest.
What the results might be.
Intention to cultivate a sense of inner peace,
To release tension,
Or to connect with a feeling of joy.
Sense intention as a guiding light,
Supporting you to stay present and open throughout practice.
Bring sensation to the body with attention.
The feet,
Soles of the feet,
Tingling warmth,
Aliveness in the toes and the ankles and the calves,
The heels,
Top of the feet,
The shins,
Energy flowing through the legs,
Up the knees and thighs,
Upper legs,
Wrists,
Pelvis,
Hips,
Lower back.
Notice sensations of tightness or release.
Feel the gentle rise and fall of the chest as you breathe.
Sense aliveness in the fingertips.
Subtle energy that flows through the body,
Connecting every cell,
Every sensation.
Aware of the entire body as a field of sensation,
Vibrant and alive.
Expressing your being around the jaw,
In the mouth,
In the tongue,
The ears,
Eyes,
And around the scalp,
From the crown of the head down to the soles of the feet.
Vibrant sensation.
Every muscle,
Every organ,
Every fiber all the way out to the skin.
A sea of sensation all around,
Flowing effortlessly.
The breath flows in and out,
A continuous wave of life,
Energy moving through you.
So need to control.
Notice sensation of breath after the nostrils.
Warmth flows out.
Subtle expansion of the belly as you inhale.
Gentle release as you exhale.
Observing the breath,
Observing the rhythm,
Observing the expansion of the belly,
Ribs,
And chest,
And the deflation.
Revitalizing,
Restoring,
Flowing energy through the body.
Allowing yourself to feel the full spectrum of emotions and take a step back and watching the emotions as a separate object.
The thoughts,
The sensations flowing by as the observer stepping back into the full spectrum.
Notice these emotions in the body,
Sensations,
Tightness,
Warmth,
Tingling in hands.
Emotions arise,
Linger,
Dissolve.
Waves of the ocean of awareness crashing back into the ocean,
Rising,
Dissolving,
If an emotion feels particularly strong,
Invite its opposite to emerge.
If sad,
Bring joy.
If fear,
Bring courage.
Allow them to dance together.
Witnessing interplay within you.
What thoughts or beliefs are present in this moment?
No judgment.
Observe how these beliefs affect your body and your mind.
Notice how a thought can create a sensation,
How a belief can trigger an emotion.
Recognize the power of the thoughts and how they shape experience and the opposite inviting of a limited belief to emerge.
If I'm not good enough,
Maybe I'm worthy,
I am capable.
Observe the shifts and effects of the body,
The mind.
Perhaps curl one corner of the leaf and flip up,
Beginning to allow bliss and joy to arise for you.
Lightness,
Peace,
Or maybe deep contentment.
Recall a memory that brings a smile to the face.
A moment of pure joy and happiness.
A smile blossoming in the heart,
Radiating warmth and light throughout the entire being.
Rest in the vastness of pure awareness,
The sound of the breeze,
The silent space in which all experiences arise,
Dissolve.
Boundless sky witnessing the ever-changing weather of the inner world.
Reflect on the journey you've taken through the years as they're experienced in these layers of being.
The ever-changing nature of the experience,
Sensations,
Emotions,
Thoughts,
All arise,
Pass away in vastness of awareness.
Rest in knowing that you are whole and complete just as you are.
Gently bring awareness to the body.
Sense the ground and the gravity and the air all around,
Entombing and holding you in a womb of experience.
The gentle rhythm of the breath.
Observe it.
Take in time.
Slowly open eyes reorient to the space around you.
Take a moment,
Enjoy silence.
Carry this sense of peace with you as you move through your day.
You can always return to this place of deep rest.
