Welcome everybody,
Welcome.
Just really lovely to spend time with you in this way.
So make your body as comfortable as you possibly can now,
Making any final adjustments that you need to now.
So that you can make that commitment,
That very loving commitment to a time of just stopping and dropping.
And let's take a really deep releasing breath together,
So that we're all dropping into that commitment together.
So deep breath right down into your belly,
Hunch your shoulders up to your ears and then just let your body go.
Ahhhhhhh.
And then in your own time,
As the energies of your mind and body start to settle down naturally,
Let's just breathe together.
Really taking your time and slowing your breath right down.
Inhaling really low,
Right down into your belly and then just giving the exhalation away with a lovely long and soft sigh.
And let your body take as many of those slow and low breaths as it needs to really hear,
To receive and to feel the message.
That right now,
Nothing is being asked of you.
There is nothing that you need to get right.
There's nothing that you need to achieve.
Nothing that you need to make happen.
Nothing to wait for.
But with every exhalation,
Just let yourself drop into the very welcoming,
The inviting and completely effortless space of just being.
Ahhhhhhh.
And just for now,
See if you can stay with the very simple experience,
Body,
Breathing.
Just quietly noticing the parts of your body that are naturally moving as it breathes.
And let the feeling of the breath come to you.
Let everything come to you.
Feeling the sensation in the inner passageways of your nostrils.
As the breath comes in.
And as the breath leaves.
And any time you leave.
Just let that be okay.
And in that moment of noticing that you got lost in your thinking mind,
Just pausing.
And just let yourself drop back again.
And right now giving your full,
Undivided attention to the feeling of your breath.
Not thinking about your breath,
But feeling it directly.
Letting that breath flow with ease,
Really low.
So that your nervous system knows that it's safe.
To just let it all go.
Dropping the whole story of your life.
Just for now.
And any time it comes back.
Just let it drop away again.
Just body breathing.
Moment by moment by moment.
By breath.
By breath.
I'll keep reminding you of that commitment to really being here.
To really showing up.
For whatever is arising.
Moment by moment.
With a willingness to meet.
Everything.
Every feeling.
Every sound.
Every movement of mind.
But without getting involved.
Just leaving it all alone.
Just body breathing.
Not right now it's too much effort,
Even to breathe.
Just let your body breathe all by itself.
Not controlling your breath.
Not changing your breath.
But just noticing.
As body breathes.
All by itself.
The very subtle sensation.
On the upper lip.
The touch of air on the throat.
The slightly cooler air entering.
The slightly warmer air leaving.
Don't even try to control your mind.
Everything has to stop or go away.
Just to rest as an undefended presence.
Just let yourself be here.
Just being here is enough.
And let's welcome the feeling of the whole body.
Let the feeling of the whole body come to you.
Feeling the shape of the body.
And noticing the sensation where your body meets.
The support beneath.
And just let the weight of your whole body dissolve into that contact.
The bones,
The muscles and the organs and all the systems of the body.
Be grateful to be relieved of all responsibilities.
And just let your body drop into the compassionate space of your own presence.
Letting your body empty out and come undone.
Feeling where your head meets the pillow.
Just the sensation.
Giving up the full weight of your head.
Feeling the tongue resting in the mouth.
The feeling of the teeth.
The inner walls of the mouth.
And just let the hinges of your jaw loosen.
Allowing the lower jaw to drop softly away from the upper jaw.
A softening of the throat.
The root of the tongue.
The fluid inside the mouth.
Just noticing.
The natural taste inside the mouth.
Just a direct noticing.
You don't need to name or label anything.
Just a direct meeting.
And a softening of the whole face.
You don't have to wear any particular face right now.
Just allowing the mask to melt.
The skin draping like a piece of silk over the bones.
And just feeling the weight of the eyes.
And let the eyes soften right back.
Nestling into the support of each socket.
And the whole area around and behind eyes softening.
The eyebrows.
The temples.
The space between eyebrows.
Softening open.
The forehead smooth.
And just a reminder that none of this is a doing.
Let's give up all doing.
Right now just words arising.
Body responding.
Awareness noticing.
Let everything be free.
Let the content of awareness be completely free.
Not getting involved.
Gently unhooking any time you do get involved.
And right now sensing the weight of the brain.
Nothing to figure out or understand.
Nothing has to make sense.
There is just this moment right now.
Just like this.
Back of the head.
The sensation behind eyes.
Releasing and letting go.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
Shoulders emptying out.
Softening and sinking down.
Now welcoming and giving your full attention to the simple experience.
Whole right arm.
Just the feeling.
Giving up the weight.
The current sensation back of right arm.
Just the feeling.
Whole right hand.
You don't need to visualise it or imagine it.
But right now the direct feeling.
Palm of right hand.
Give the feeling time.
Don't go looking for it.
Allowing it to come to you.
Palm of right hand.
Nothing special.
Not a past experience.
But the current feeling palm of right hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Forearm.
Elbow.
Upper arm.
A simple experience.
Whole right arm.
Giving it your full attention.
Just the feeling.
Gently coming back any time you leave.
No judgement.
You simply cannot get this wrong.
Now welcoming and being fully present for the simple experience.
Whole left arm.
Just handing over the weight.
Being with the immediate feeling.
Back of left arm.
Whole left hand.
Do nothing about left hand.
How can you tell that it's there right now?
Let that feeling come to you.
Palm of left hand.
The direct feeling.
Not a memory.
Not referring to an image.
Just the current sensation of palm of left hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Forearm.
Elbow.
Upper arm.
The very simple experience.
Whole left arm.
Directly in this moment.
The whole back of the body.
The whole front of the body.
Right side of chest.
Left side of chest.
Heart beating.
Breath coming in and breath going out.
Body functioning perfectly all by itself.
Hips releasing their weight.
And a softening deep down in the belly.
Just really being with.
Whatever sensation is arising.
Deep in the abdomen.
Connecting with the gut and the brain.
That resides in the gut.
Not looking for anything in particular.
Being open to whatever is here in this moment.
The whole right leg.
Just giving up the weight.
The whole left leg.
Giving up the weight.
The simple experience soles of feet.
Welcoming the immediate sensation.
Soles of feet.
Just beginning afresh.
Anytime you check out.
You can always.
Always check back in.
Just being.
And now welcoming the feeling of the whole body.
Just the experience of the whole body all at once.
Mass of aliveness.
Waves of vibration.
And that pulsation as your heart beats.
And let's invite the body to drop just a little deeper.
To open a little wider.
Into the welcoming arms.
Of our shared presence.
Shining the light of your awareness.
On any areas of holding.
Clenching.
Resisting.
Or bracing.
And just giving it all up.
Let your body be held.
Let the weight of your whole body melt into the invisible and yet very real healing balm.
Of just being.
Effortlessly awake.
Aware.
Present.
Even as your body slips into a peaceful slumber.
You are not your body.
You are not your mind.
What you are includes body and mind.
I am not negating that.
But right now resting.
As an undefended.
Unbound.
Stayed open.
And I invite you right now.
To give up.
The last trace of trying.
To get anywhere in particular.
To have any particular feeling.
And let's just surrender together to right now.
Being here fully.
For whatever the now wants to reveal.
Remembering that commitment.
To really being here.
And meeting all of life.
Moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
By moment.
Just being.
Nothing added.
Just being.
Let yourself just be here.
No effort required.
Feeling your spaciousness.
Let's be free ourselves of all the stories.
Just for a while.
We are reminded of what remains.
An undivided,
Whole being.
That lacks nothing.
That's like a healing balm for this body.
So just take a moment to check in.
Would your body like to soften just a little more?
Into that healing balm.
Feel the whole body.
Let that feeling come to you.
Whole body.
Just like a cloud of sensation.
Feeling of aliveness.
The touch of air on the skin.
The plane of contact where body meets.
The texture of the clothes or blanket caressing the skin.
The sound of this voice.
The breath coming in.
And the breath leaving.
All arising and dissolving within you.
Just feeling the fullness of this moment.
Teaming with life.
And you are that very life.
Knowing and being as the flow of experience unfolds.
Ever changing.
Movement and stillness happening right now in this moment.
And as you just lie here quietly.
Just being here.
That's enough.
Let's take a few more of those slow and low breaths.
Right down into your belly.
Tummy filling up like a balloon as you receive and drink in and savour every drop of that life giving breath.
And then just giving the exhalation away.
Letting your nervous system know that it's really safe.
Just to be wide open to this whole moment.
Whatever it contains.
Feeling every drop of breath as you drink it in.
And feeling the invitation that every exhalation offers.
To abandon yourself just a little more to the mystery of just being.
To the sweetness.
The ease of simply being.
And let's call forward from the very depths of your being a prayer for your life.
A heartfelt longing.
What does your heart long for?
Let's just give some space to that.
Just getting in touch with what really matters to you.
Getting really really honest with ourselves about what's ready to be seen.
Felt.
So that you can be liberated from whatever holds you back.
Whatever gets in the way.
How do you want to show up in the world?
What's your highest ideal?
How would you like to relate to others?
Yourself?
And the world?
And what longs to express itself through you?
Your unique contribution to this life.
There is no one else,
Not one other,
Quite like you.
Let's celebrate that.
You are completely unique and have a contribution just by being here.
Worthy just because you are.
Let's keep nourishing ourselves with that lovely fresh life giving breath.
Let your body receive that nourishment.
Drinking it in.
Enjoying every drop.
And just giving the exhalation away.
Trusting that all is well.
That life is unfolding perfectly.
No matter how our minds are interpreting it.
Trusting the underlying grace and intelligence of life itself.
And just taking a moment to feel the community that we are here this evening.
We've all come together with the same commitment.
Here to remind each other of who we truly are beyond our stories.
Leading each other back home to the true peace,
Love and ease.
At the heart of who we truly are.
Thank you.
So my invitation to you right now is to either just continue lying here quietly.
Maybe letting your body sleep now or if your body is ready to move.
Just to let that happen naturally.
To let your body move in whatever way feels good.
And to really stay anchored in that ground of being.
To move from that,
Speak,
Act and relate.
From that wider aspect of yourself.
