The Never Ending Yoga Nidra (8 Hours)
by Alisha
Love Yoga Nidra and want to stay there longer? The Never Ending Nidra is an 8-hour Yoga Nidra designed for extended rest and deep nervous system down-regulation. The same steady, familiar practice is held gently throughout the track. Nidra means sleep, and this practice guides you into the subtle state between waking and dreaming, where the body can fully rest and the subconscious mind can soften and reset. You’ll be lying down and completely still as you’re guided through traditional Yoga Nidra elements including a rotation of consciousness, sensing opposites, visual imagery, and intention-setting. There’s no music and nothing to follow, just the guidance, held quietly in the background as you rest and maybe even drift into sleep.
Transcript
Welcome to this guided yoga nidra.
Begin by finding a quiet place where you're not going to be disturbed for the duration of this practice.
Make sure that everything is just how you like it.
Maybe dim the lights or grab a piece of cloth or scarf that you can place over your eyes.
And it's nice to have a blanket on hand should your body temperature change.
You can do this practice either lying down on your bed or lying down on a yoga mat.
So just take a moment to adjust your environment.
Find the perfect place.
Turn your phone on silent and settle in.
And then come to lie down on your back.
Extend your legs out completely and let there be a little space between your feet.
And let the feet flop out to the sides.
Place your arms so they run alongside your body with your palms facing up.
And allow the fingers to lightly curl inwards to be completely relaxed.
Shuffle your shoulders a little to find a nice aligned spine.
Allow your head to completely relax into the ground beneath you.
And if you could be just 10% more comfortable,
What would you need to do?
See if you can make those adjustments now.
And then once you've found your perfect position,
Choose to become incredibly still for the rest of the practice.
If there is,
However,
Any pain in the lower back,
Then feel free to place the soles of your feet onto the mat and let your knees knock in together to touch.
So begin by closing your eyes.
And let your whole body just melt into the ground.
Releasing any tension or tightness.
Replacing it with lightness and spaciousness.
Take a nice full breath in.
And exhale completely.
As we start with a sankalpa,
An intention for this practice.
I invite you to choose something that you want to call more of into your life.
It could be a word,
It could be an emotion,
It could even be a situation or something you want to experience.
Take a moment to make a gentle and kind statement for your intention now.
And then repeat your sankalpa or your intention in your mind three times.
As you begin to relax even more deeply now.
Notice the sensation of the ground underneath you and how it completely supports and holds your whole body.
Feel the temperature of the air around your face.
And if it's moving or still.
Notice the rhythm of your heartbeat.
As you gently shift all of your awareness to the sounds going on in the space around you.
Just listen,
Even if it's only to the sound of my voice.
Allow the sounds to move through your whole body without judging or labelling.
Just listening deeply.
And begin to search for the closest sound that you can hear right now.
Maybe it's the sound of your own breath.
As you listen attentively to your inhales and exhales.
Listening to the breath as you breathe in.
Listening to the breath as you breathe out.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
Observe how your belly expands and rises as you breathe in.
And how it falls as you breathe out.
As you release watching the breath.
I'm going to start naming parts of your body.
And I invite you to shift every inch of your awareness into that body part.
You do not need to move anything apart from your awareness as we move from place to place.
Right hand thumb.
Right first finger.
Right second finger.
Right third finger.
Right fourth finger.
Right palm of the hand.
Right back of the hand.
Right wrist.
Right elbow.
Right shoulder.
Right waist.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Left thumb.
Left first finger.
Left second finger.
Left third finger.
Left fourth finger.
Left palm of the hand.
Left back of the hand.
Left wrist.
Left elbow.
Left shoulder.
Left waist.
Left hip.
Left thigh.
Left knee.
Left shin.
Left ankle.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left top of the foot.
Left sole of the foot.
Stomach.
Lower back.
Upper back.
The whole spine.
Jaw.
Lower lip.
Upper lip.
Teeth.
Left nostril.
Right nostril.
Left ear.
Right ear.
Eyelids.
Eyelashes.
Left eyebrow.
Right eyebrow.
The space between the eyebrows.
Forehead.
The whole left leg.
The whole right leg.
The whole left arm.
The whole right arm.
The whole torso.
The whole head.
The whole left side of the body.
The whole right side of the body.
The whole back of the body.
The whole front of the body.
The whole body.
The whole body.
The whole body.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icey cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear as I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious.
.
.
.
You start to walk towards it.
.
.
.
And as you approach it.
.
.
.
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body and I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left elbow.
.
.
.
Left thigh.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Chest.
.
.
.
Lower lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the mid-summer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear as I move from object or place to place.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you and how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body and I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Left hand.
.
.
.
Left hand.
.
.
.
Left hand.
.
.
.
Left hand.
.
.
.
Left hand.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold and begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind you begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach you see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
So icy cold.
.
.
.
Like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Left foot.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind you begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach you see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Chest.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind you begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Chest.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right thigh.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label,
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen,
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind you begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach you see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Chest.
.
.
.
Lower back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness.
.
.
.
And begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things.
.
.
.
And I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind,
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right hip.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Lower back.
.
.
.
Mid back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen.
.
.
.
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labeling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Left heel.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm.
.
.
.
Warmer.
.
.
.
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around,
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch,
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good,
Keep watching,
There is no need to judge or label.
.
.
.
Now,
Just let the movie play.
.
.
.
Really good,
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you begin to relax even more deeply now.
.
.
.
Notice the sensation of the ground underneath you.
.
.
.
And how it completely supports and holds your whole body.
.
.
.
Feel the temperature of the air around your face.
.
.
.
And if it's moving or still.
.
.
.
Notice the rhythm of your heartbeat.
.
.
.
As you gently shift all of your awareness to the sounds going on in the space around you.
.
.
.
Just listen,
Even if it's only to the sound of my voice.
.
.
.
Allow the sounds to move through your whole body.
.
.
.
Without judging or labelling.
.
.
.
Just listening deeply.
.
.
.
And begin to search for the closest sound that you can hear right now.
.
.
.
Maybe it's the sound of your own breath.
.
.
.
As you listen attentively to your inhales and exhales.
.
.
.
Listening to the breath as you breathe in.
.
.
.
Listening to the breath as you breathe out.
.
.
.
Notice the sensation of the air as it flows up through your nostrils and down into the lungs.
.
.
.
Observe how your belly expands and rises as you breathe in.
.
.
.
And how it falls as you breathe out.
.
.
.
As you release watching the breath.
.
.
.
I'm going to start naming parts of your body.
.
.
.
And I invite you to shift every inch of your awareness into that body part.
.
.
.
You do not need to move anything apart from your awareness as we move from place to place.
.
.
.
Right hand thumb.
.
.
.
Right first finger.
.
.
.
Right second finger.
.
.
.
Right third finger.
.
.
.
Right fourth finger.
.
.
.
Right palm of the hand.
.
.
.
Right back of the hand.
.
.
.
Right wrist.
.
.
.
Right elbow.
.
.
.
Right shoulder.
.
.
.
Right waist.
.
.
.
Right knee.
.
.
.
Right ankle.
.
.
.
Right big toe.
.
.
.
Right second toe.
.
.
.
Right third toe.
.
.
.
Right fourth toe.
.
.
.
Left thumb.
.
.
.
Left first finger.
.
.
.
Left second finger.
.
.
.
Left third finger.
.
.
.
Left fourth finger.
.
.
.
Left palm of the hand.
.
.
.
Left back of the hand.
.
.
.
Left wrist.
.
.
.
Left elbow.
.
.
.
Left shoulder.
.
.
.
Left waist.
.
.
.
Left hip.
.
.
.
Left thigh.
.
.
.
Left knee.
.
.
.
Left shin.
.
.
.
Left ankle.
.
.
.
Left big toe.
.
.
.
Left second toe.
.
.
.
Left third toe.
.
.
.
Left fourth toe.
.
.
.
Left top of the foot.
.
.
.
Left sole of the foot.
.
.
.
Stomach.
.
.
.
Chest.
.
.
.
Lower back.
.
.
.
Upper back.
.
.
.
The whole spine.
.
.
.
Jaw.
.
.
.
Lower lip.
.
.
.
Upper lip.
.
.
.
Teeth.
.
.
.
Left nostril.
.
.
.
Right nostril.
.
.
.
Left ear.
.
.
.
Right ear.
.
.
.
Eyelids.
.
.
.
Eyelashes.
.
.
.
Left eyebrow.
.
.
.
Right eyebrow.
.
.
.
The space between the eyebrows.
.
.
.
Forehead.
.
.
.
The whole left leg.
.
.
.
The whole right leg.
.
.
.
The whole left arm.
.
.
.
The whole right arm.
.
.
.
The whole torso.
.
.
.
The whole head.
.
.
.
The whole left side of the body.
.
.
.
The whole right side of the body.
.
.
.
The whole back of the body.
.
.
.
The whole front of the body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
The whole body.
.
.
.
As you begin to feel yourself becoming incredibly light.
.
.
.
So light like a feather or a breeze.
.
.
.
Your whole body is light and weightless.
.
.
.
As you release the sensation of lightness and begin to imagine your body becoming so heavy.
.
.
.
Almost like sandbags are placed over your ankles and wrists.
.
.
.
So heavy that you would make a dent in the ground beneath you if you were to get up.
.
.
.
Your whole body is heavy.
.
.
.
And then release the feeling of heaviness.
.
.
.
As you begin to feel incredibly cold.
.
.
.
Notice a chill roll through your whole body.
.
.
.
Icy cold like lying in a bed of snow.
.
.
.
Your whole body is cold.
.
.
.
As you release the sensation of cold.
.
.
.
And begin to feel a warmth radiate through every inch of your body.
.
.
.
Becoming warm,
Warmer,
Hot.
.
.
.
Hot like baking in the midsummer sun with no shade.
.
.
.
So hot.
.
.
.
Feel this warmth roll through you.
.
.
.
Your whole body is hot.
.
.
.
As you release the sensation of heat.
.
.
.
I'm going to start naming things and I invite you to allow whatever images or sensations that want to form in the body or mind to just appear.
.
.
.
As I move from object or place to place.
.
.
.
Starting with a full moon.
.
.
.
A peacock feather.
.
.
.
An old temple in a forest.
.
.
.
A cool clear stream.
.
.
.
A dewy blade of grass on a spring morning.
.
.
.
Laughing with friends.
.
.
.
Your reflection in a mirror.
.
.
.
A sky full of stars.
.
.
.
Your favourite song.
.
.
.
A meadow.
.
.
.
And as you look at this meadow and allow the image to form in your mind.
.
.
.
You begin to notice all the tiny details.
.
.
.
The flowers and the grass.
.
.
.
The earth and the sky.
.
.
.
Take a moment to allow everything to form in your mind.
.
.
.
As you begin to step into this meadow.
.
.
.
Notice the sensation of the ground beneath your feet.
.
.
.
Feel the sun's rays and light breeze on your skin.
.
.
.
Take in your environment.
.
.
.
And in the distance you begin to notice an object.
.
.
.
Curious,
You start to walk towards it.
.
.
.
And as you approach,
You see it's like a giant screen.
.
.
.
Like an outdoor movie theatre.
.
.
.
There is no one else around.
.
.
.
This is your space.
.
.
.
As you begin to sit down in front of the screen.
.
.
.
And as you watch.
.
.
.
Like you are watching a movie play out.
.
.
.
Allow any images or patterns or colours or shapes to begin to form.
.
.
.
Watch as the movie starts and plays out in front of you.
.
.
.
Allowing whatever wants to appear to appear.
.
.
.
Really good.
.
.
.
Keep watching.
.
.
.
There is no need to judge or label.
.
.
.
Just let the movie play.
.
.
.
Really good.
.
.
.
Last minute of watching your movie here.
.
.
.
Allowing it to come towards an end.
.
.
.
Letting anything else that wants to show up to play out now.
.
.
.
As the movie comes to an end.
.
.
.
You allow the screen to gently fade away.
.
.
.
As you take a deep breath in.
.
.
.
And a full breath out.
.
.
.
Come back to your intention that you created earlier.
.
.
.
And repeat it three times in your mind with complete certainty.
.
.
.
Calling it into your life.
.
.
.
As you take it ever so slowly.
.
.
.
Begin to come back to your body.
.
.
.
Back to the space that you are in now.
.
.
.
Feel the hardness of the ground underneath you.
.
.
.
And the texture of your clothes against your skin.
.
.
.
Maybe begin to wiggle a finger or a toe or twitch your nose.
.
.
.
Bringing the tiniest amount of movement back to your body.
.
.
.
And feel free to sigh or yawn if you feel like it.
.
.
.
And you can take as long as you need here.
.
.
.
But if you feel ready.
.
.
.
Ever so slowly sweep your arms up above your head.
.
.
.
Take a nice stretch like you've just woken up.
.
.
.
Bring your feet to touch and point your toes lengthening your whole body.
.
.
.
And bring the soles of your feet onto the ground.
.
.
.
And then drop them over to one side.
.
.
.
Bring your palms together and make a little pillow with your hands.
.
.
.
And then roll over to rest one cheek on your pillow so you're lying on your side.
.
.
.
Taking a few breaths here.
.
.
.
And perhaps a moment of gratitude.
.
.
.
For your body.
.
.
.
Your breath.
.
.
.
And all of your blessings in life.
.
.
.
Thank you so much for listening and practicing.
.
.
.
Rest well.
.
.
.
