Let's make any final adjustments that you need to now,
Either to your body or to your nest.
So just take a moment to check in.
Is there anything that you need to do to make your body just that little bit more comfortable so that you can just hand the body over to your presence and you can allow your body to have a deeply healing rest so that you can make a commitment,
A very loving commitment to just lying here quietly.
Shall we take a really slow and low breath together so that we're acknowledging the transition from all of the busyness and noise of our lives.
We're making the very simple shift into the quiet of just being.
So let's take that breath right down into your belly,
Hunching your shoulders right up to your ears and then just let your body go.
And in your own time as the energies of your mind and body start to settle down naturally.
Let's take a few more of those really slow,
Really low,
Releasing breaths.
Just enjoying the simple pleasure of a long,
Slow drink of that fresh,
Life-giving breath.
And then enjoying the invitation that every exhalation offers to just let all the stories fall away.
And I invite you to really slow your breath right down and to really take your time and see if you can give your full,
Undivided attention to the direct feeling of your breath.
And let that breath flow with ease right down into your belly and then just give that exhalation away with a lovely long and soft sigh.
All that's being asked of you right now is to really be with the simple experience,
Body,
Breathing.
And just check that you're not making lots of effort here and trust that this highly intelligent body knows how to breathe.
And so just let your breath flow with ease.
Inhaling like you have all the time in the world to really feel and to savour and receive every drop of that life-giving breath freely given and here in abundance.
And the really good essence of the relief as you just give the exhalation away and you let the weight of your whole body fall into the support beneath.
This body is so grateful to be relieved of all responsibilities,
All duties,
All the roles you play every day.
Right now there is no story to maintain,
There is no image to uphold.
And just let your body really feel and sense those words.
Not just a nice idea but on a really deep cellular level.
Let your body know that nothing is being asked of it right now.
Noticing the residues of energy left over from your day and just allowing all of those energies to settle down naturally.
It's enough just to be here.
No agenda,
Just being wide open in this moment to the natural feeling of your breath.
Noticing the parts of your body that are moving as it breathes.
Feel the subtle sensation in the inner passageways of your nostrils as the breath comes in and as the breath leaves.
See if you can stay right here with a very simple feeling of your breath.
The slightly cooler air entering and the slightly warmer air leaving.
Just let your breath come to you.
No effort required,
Just resting as an effortless noticing.
Following the journey of your breath to that moment just as the breath turns.
Just before inhalation becomes exhalation.
That momentary pause.
And just let yourself drop into the mystery from which each new breath is released.
Just into the mystery from which each new breath arises and into which each breath dissolves into a new breath.
And all that's required is a willingness to give up.
Wanting to be anywhere different.
Giving up of all the controlling and the managing.
And just let yourself be here.
Resting as you naturally are.
Wide open to every sound but without naming.
Wide open to every sensation that's here in this moment.
Wide open to every feeling,
Every emotional or tone.
Pleasant or unpleasant.
Letting it all be free.
Wide open to every thought,
Every image.
But not getting involved.
Let the content of awareness within and without be like ripples,
Maybe waves on the surface of a vast ocean.
And let yourself drop beneath.
Being as an aware presence that is like the bed of that ocean.
Untouched.
Undisturbed.
No matter what's happening on the surface,
None of that has to go away or change.
To fall into the stillness that is happening right now in this moment.
That you don't look for.
Feel where your head meets the pillow.
And just let the weight of your whole head dissolve into that support.
Feel where your body makes contact with the surface beneath.
Just giving up the weight and allowing your body to be held.
Welcome the feeling inside the mouth.
The feeling of the tongue resting in the mouth.
The root of the tongue softening.
The hinges of the jaw loosening.
And the lower jaw naturally dropping away from the upper jaw.
In an attitude of surrender to this moment.
Just like this.
The inner walls of the mouth the natural taste inside the mouth.
Just noticing.
No need to name or label.
A direct meeting of taste inside the mouth.
Throat settling down.
And as we shine the light of our awareness on this body.
We're just noticing all the areas of holding,
Clenching,
Gripping and giving it all up.
The noticing is enough.
The noticing is the softening,
The healing.
And that noticing is effortless.
So just notice any subtle clenching inside the mouth.
And just letting it all fall away.
And a softening of the whole face.
A softening of the outer ears.
And a softening of the inner ears.
Noticing any subtle energies of grasping,
Taking and letting that fall away too.
So simple.
Feel the weight of the eyes.
And let them sink right back.
Melting into the support of each socket.
And energetically the eyes dropping beyond.
Deeply at rest.
Giving up all the protection and defence that is not needed right now.
You are in a really,
Really safe,
Welcoming,
Compassionate space.
Forehead smooth.
Right eyebrow.
Left eyebrow.
Space between eyebrows.
Softening open.
And just welcoming the sensation behind eyes.
You don't need to imagine it.
Just being with whatever feeling is there right now.
Behind eyes.
Give that sensation space.
And allow it to unwind.
As you drop maybe just a little deeper into your spaciousness.
The space of you that is unlocated.
Wide open and completely free.
The brain deeply at rest.
Nothing to understand.
Nothing to analyse.
No logic or reasoning required.
Brain deeply at rest.
Scalp softening.
Back of the head.
Base of the skull.
Back of the neck.
Just checking in.
Where is your attention right now?
Expect your mind to wander and just let that be okay.
And every time you notice you are lost in the thinking mind,
Just come right back.
Right here.
Right now.
Remembering the simple experience.
Whole right arm.
Let that experience come to you.
Whole right arm.
Not the image or the memory.
But the actual feeling right now.
Back of right arm.
Whole right hand.
That's the immediate experience.
Not looking for anything special.
Nothing in particular.
Give the feeling time.
If you knew nothing about right hand,
How could you tell that it's there right now?
Palm of right hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Wrist.
Forearm.
Elbow.
Upper arm.
The experience whole right arm.
Without referring to the image or the memory.
And giving up the weight.
Feeling the lightness.
Whole right arm.
Light.
Like a cloud of sensation.
And now welcoming the very simple experience.
Whole left arm.
Just allow that feeling to come to you.
Nothing to do.
Whole left arm.
Handing over the weight.
Back of left arm.
Whole left hand.
The current sensation.
Whatever it might be.
Just giving it space.
Palm of left hand.
Tingling and alive.
Palm of left hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Wrist.
Forearm.
Elbow.
Upper arm.
The simple experience whole left arm.
Feeling the lightness.
Like a cloud of sensation.
The whole back of the body.
Always emptying out.
The whole front of the body.
Right side of chest.
Left side of chest.
Heart beating.
Whole spine releasing and letting go.
Tailbone softening down.
Right buttock.
Left buttock.
Hips releasing their weight.
Whole right leg.
Whole left leg.
Giving up the weight of the legs.
Any immediate feeling.
Souls or feet.
Let that feeling come to you.
Just begin afresh any time you check out.
No judgement.
Coming right back to the direct feeling.
Souls or feet.
Feeling the aliveness of the whole body.
Welcoming the immediate experience.
Whole body.
Whole body.
Checking in.
Shining the light of your awareness on any areas that are ready to soften.
To yield.
To give up.
Whatever is being held.
And I invite you right now to rest as an undefended presence.
Effortlessly awake and aware.
Even as you let your body slip into the most tender,
Sweet,
Healing rest.
And just come right back any time you leave.
To the noticing that you naturally are.
Just being.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Nishprabhanshaya Shantayam.
Niraayambhaya Tejasay.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Namah Shivaya.
Just being.
Just being.
You are aware.
Present and conscious.
Even as body sleeps.
Where could you go?
Let's welcome again the natural,
Direct experience body.
Just feeling this sweet body.
Tasting every sensation.
Giving your body complete freedom.
To empty out.
To unravel.
And being right here for whatever is beneath.
All that holding.
With a willingness to feel.
Whatever's ready to drop away.
Whatever wants to be met.
Let's meet it all.
Trusting that whatever is arising right now is just as it should be.
Would your body like to suffer now?
Just a little more.
And might you drop just a little deeper into the warm bath of compassion.
That is right here.
You don't need to wait.
Nothing to imagine.
Just being.
Notice that your body is breathing.
Body functioning perfectly.
All by itself.
And let's invite the breath to deepen.
That breath flowing right down into your belly.
Your tummy filling up like a balloon.
And then exhaling with a long and soft sigh.
Let's just spend some time together now.
Just enjoying a few of these slow and low breaths.
Just feeling the movement of your breath.
And as you lie here quietly for these very precious moments.
Call forward.
How you'd like to show up in the world from this moment on.
How would you like to show up in the world right now.
Just listening to what wants to be seen and heard.
How would you like to relate to yourself.
Others.
And the world.
Cherishing and treating yourself as you would a beloved friend.
Just speaking to yourself with kindness and compassion.
What's your unique contribution to this precious sacred life.
It doesn't have to be grand,
Maybe just being at peace and ease is enough.
You are enough.
Just as you are.
Breathing in all that your heart longs for.
And breathing out all that gets in the way.
Feel the aliveness of your body.
Waves of vibration.
That pulsation as your heart beats.
And let's remember that all states of mind and body will pass.
Anxiety,
The deepest depression and the greatest elation.
Everything that is known,
Everything that arises will pass.
What coming together in this way reminds us that nothing of true value is ever lost.
That all the value is right here in the knowing of your own being.
And let's just be open to the possibility that no matter how turbulent the waves get on the surface of that vast ocean,
No matter how stormy,
That the bed of that ocean remains untouched.
Just like your ground of being,
The true essence of you,
Can weather every storm that comes your way.
And the more that you stop and drop and remember yourself as you truly are,
The essence of your being,
Like the bed of that ocean,
Untouched,
Unblemished.
The more anchored we are as that.
Trusting that all is well,
That all is just as it should be.
And that life is unfolding perfectly or by itself,
No matter what our minds may say.
And as you check in with your body right now,
Perhaps your body would like to rest here a little longer in the sweetness and the healing balm of just being.
Or perhaps your body is ready to move.
But let's listen and let's honour and respect the body,
Whatever it needs.
Your body knows just what it needs now.
And as mind,
Body and world return,
Never losing sight of this ground of being that is always available,
No matter what storm is appearing on the surface.
So,
Beloved friends,
Thank you,
Thank you for showing up.
Thank you for bringing your full commitment,
Your full presence.
I'm so grateful to be able to spend time with you in this way.
And wishing you all a very deep and peaceful sleep this evening.
Thank you.
Much love,
Much love.
