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 your 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.
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.
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 breath 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.
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,
But 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,
And the slightly warmer air leaving.
Don't even try to control your mind.
Nothing 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 so grateful to be relieved of all responsibilities,
All doing.
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.
Feeling 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.
And the forehead smooth.
And just a reminder that none of this is a doing,
Let's give up all of this doing.
Right now just words arising.
Body responding.
Awareness noticing.
And letting go.
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.
And 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 of the palm of right hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Little finger.
Forearm.
Elbow.
Upper arm.
The 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.
And now welcoming and being fully present for the simple experience.
Whole left arm.
Just handing over the weight.
And being with the immediate feeling.
Back of left arm.
Whole left hand.
If you knew 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.
But 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.
Just being open to whatever's 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.
Just beginning afresh,
Any time you check out,
You can always,
Always check back in.
To just being.
And now welcoming the feeling of the whole body.
As the experience the whole body all at once.
A 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.
And let your body be able to be 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.
We are not negating that.
But right now resting as an undefended,
Unbound,
Wide open being.
And I invite you right now to give up any 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.
Ah.
You You You You You You You You You Just being Nothing added Just being.
Let yourself just be here.
No effort required.
Feeling your spaciousness.
Can we 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.
A feeling of aliveness.
The touch of air on the skin.
The plane of contact where body meets.
The support beneath.
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.
This moment teeming with life.
Knowing and being as the flow of experience unfolds.
Changing.
In a container of stillness.
The movement and stillness happening right now in this moment.
And as you just lie here quietly.
Being here.
That's enough.
Let's take a few more of those slow and low breaths.
Right down into your belly.
Breathing 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.
Let's keep nourishing ourselves dear friends 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.
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.
