Namaste.
Could you get your body completely comfortable laying on the earth?
Are there any little adjustments you could take to get your body even more comfortable now?
Adjusting your hips and legs,
Arms and shoulders,
Head and neck.
Beginning with three deep breaths,
Two sips of air in through the nose,
Exhaling through the mouth,
Long exhalation,
And again.
One more time.
Letting all of the tension drain from the body,
The breath settling into its natural rhythm,
Softening even more,
Effortless in the breath.
Imagine your tissues melting into the support beneath you,
The support of the ground.
Allow your body to feel cocooned here,
Cradled by the support of the ground.
Notice the sensations inside the nose.
Notice the sounds all around you,
Sounds of this recording.
And know that from now on there's nothing that you need to do,
Allowing all of the layers of yourself to rest deeply.
As you rotate attention through the body,
Could you imagine a sense of nourishment and vitality flooding into each region,
Bringing attention into the toes,
And feeling your way up into the soles of the feet,
Feeling both feet simultaneously and the tops of the feet,
And up into the ankles,
And from the ankles into the shins and the calves,
Awareness migrating up into the knees,
The thighs,
Front and back,
Sensing the pelvic bowl and the hip joints,
The sacrum,
The low back and the whole belly,
Vital organs within the belly,
Within the torso,
The shoulder blades and the entire back of the body,
The whole chest and the ribs,
The lungs and the volume of the lungs,
Moving with each breath,
Sensing the shoulder joints and the arms,
Elbows,
Forearms,
Wrists,
Wrists,
Palms,
And backs of the hands,
All ten fingers,
All the way into the fingertips,
The neck,
Front and back,
And the whole head,
Face,
Scalp and hair,
The jaw,
Feel the entire body from the tips of the toes to the crown of the head,
Feeling the whole body breathing,
The natural rhythm of the breath,
The rhythm of the breath,
Welcoming trillions of cells in the body simultaneously,
Whole body breathing in,
Whole body breathing out,
As if trillions of cells could inhale and expand together and exhale together,
Imagining the vital air in the forest as the whole body breathes in and out,
This oxygen-rich and nourishing air,
And a sense of the trees breathing all around you,
And now bringing awareness to the exhalation,
And as you exhale,
Imagine your whole body becoming heavy,
Sinking into the magnetic pull of the earth's core,
You might imagine your body like the trunk of a magnificent tree fallen in the woods,
When each exhale you're sinking into the fragrant soil beneath your body,
An embrace of the soft earth beneath you,
As you breathe in and out,
Exhaling,
Sinking deeper and deeper,
Each exhale,
Your body softening into the support beneath you,
Relaxing into the forest floor,
Imagining yourself surrounded by the aromas of the forest,
The fresh moss,
Bark,
Leaves,
The fresh and vital air,
Perhaps the fragrance of fresh water of a babbling brook,
Welcoming all of the medicinal qualities of the wild forest around you,
As you imagine the fragrances of the forest,
Allowing the earthy aromas to bring the medicine of the earth to your body,
Welcoming the experience of sound,
Listening to all of the different sound frequencies of the forest,
Soothing to the whole nervous system,
Allowing all of the sounds to be heard,
Soothing to the whole nervous system,
Allowing all of the sounds to wash through the whole body,
As if your whole body was listening,
Sounds of the forest washing through,
Relaxing the earth beneath your body and the rolling landscapes in all directions,
A sense of the intricate matrix of roots beneath you,
Rocks and soil,
And the trees shooting up towards the sky all around you,
The wildlife that calls this forest home,
The winged ones,
Four-legged ones,
Perhaps even water-dwelling ones,
And just welcoming the whole play of sound and imagery,
Resting as the fallen tree sinking into the earth,
The whole body resting,
Resting as awareness itself,
Resting back into the spacious awareness that's already happening,
And then welcoming back a sense of the room around you,
Noticing the undercurrent of your breath,
Would you invite a deep breath in through the nose,
Out through the mouth,
And you might take a couple more breaths just like this,
Starting to re-awaken the body,
And when you're ready and fluttering,
The eyes open,
Thank you so much for being with me,
I hope that you have a wonderful day and I'd love to hear from you,
Come back to this recording whenever you need a quick moment to ground and restore.
