In order to begin getting that space from our minds we're going to really focus on the breath to begin starting with a really deep releasing breath together to mark the transition that we're making now a very simple shift from doing to being so nice deep breath guys down into your belly,
Hunching and squeezing your shoulders up to your ears and then allowing your body to go ahhhhhh and as you lie here quietly and as the energies of your mind body system settle down naturally let's take a few more of these really slow,
Low releasing breaths and really take your time no rush,
No hurry,
Let your breath flow low down into your belly and then let the exhalation go with a lovely long and soft sigh through the mouth just letting it all go and as you take a few of these slow and deep breaths they send a signal to your nervous system that it's safe really safe just to be here,
To rest as an undefended presence wide open and receptive to every drop of breath,
To every sound to every feeling to every movement of your mind,
Giving it all complete freedom to be just like this let the exhalation lead you into the very gentle and completely effortless space of just being you don't need to control your mind you don't need to make anything happen not recreating a past experience but landing right here,
Right now,
In the heart the source,
The origin of this moment right now and see if just for now you can stay with the very simple experience body breathing but let your breath be natural now not controlling your breath not changing your breath but just noticing feeling the breath coming in and the breath going out let the whole story of your life fall away yeah,
Yes to right now yes to just being just being and if your mind wanders,
Let that be okay no judgement but just come right back over and over again let the breath lead you to the quiet space of just being a space that is already quiet whether there is sound noise,
Whatever on the surface none of that has to go away notice that moment just before the breath turns just before inhalation becomes exhalation and just before exhalation becomes inhalation and let yourself drop into whatever it is that gives rise to each new breath a mystery unfolding whatever it is into which each breath dissolves give yourself to that hand everything over to that be willing to let it all go body breathing moment by moment by moment breath by breath the more you let go the wider you open nothing to hold nothing to keep nothing to strive for nothing to grasp I'm calling you back right here whether experience is comfortable or uncomfortable can you meet whatever is here right now with no story,
Just a direct raw meeting let the weight of your whole body fall into the support that it's resting on body softening into its nest held and beyond this physical nest the very gentle and completely welcoming nest of just being a nest that can receive every discomfort give yourself to the nest of just being it's like coming home safe really safe feel the inside of the mouth tongue root of the tongue softening the inner walls of the mouth releasing and letting go throat settling down hinges of the jaw loosening lower jaw dropping softly away from the upper jaw a softening of the whole face the ears the inner ears your eyes resting back temples eyebrows space between eyebrows opening open let this be a time of allowing nothing to do and allowing a surrender giving up of all the controlling the feeling behind eyes softening nerve connecting back of eyes to brain releasing and letting go brain the very subtle sensation brain let that feeling brain come to you right side of brain just the feeling left side of brain just the sensation whole brain resting in the warm fluid that surrounds it contents of head pouring like liquid down into the earth back of head base of skull back of neck feel the whole back of this body feel the places where body meets the surface supporting it feel that sensation the movement of the body the sensation of the clothes or blanket touching your skin the gentle rise and fall of your body as it breathes all by itself where are you right now?
I'm calling you back reminding you of your commitment to being fully present even as body rests so very deeply I'm calling you back right here right now your deepest being awake and aware of no effort yes to now to this to here yes even to the no welcome the feeling right hand dropping the label,
The name just the raw experience right hand back of right hand right palm let the feeling come to you thumb second finger third fourth little finger wrist forearm elbow upper arm shoulder right side of chest right side of back hip thigh knee back of knee shin calf ankle heel sole of right foot big toe second third fourth little toe and welcoming now the feeling left hand know that you can begin afresh in any moment if you get distracted know that you can begin afresh any moment just re-relaxing right here left hand let the feeling left hand come to you back of left hand palm give that sensation time thumb second finger third fourth little finger wrist forearm elbow upper arm shoulder left side of back left side of chest hip thigh back of knee shin calf ankle heel sole of left foot big toe second third fourth little toe releasing and letting go the whole body this whole body bathing in a warm bath of compassion like a cradle that can hold,
Be with and meet whatever might arise moment by moment I'm calling you back,
Reminding you of your commitment to just being to being fully present wide open and receptive to be here calling you home,
Reminding you of who and what you truly are before before anything that you think you are all the conclusions the ideas the beliefs and I'm inviting you now to know yourself as that to rest as that to be knowingly this wide open peaceful presence that meets all of life and any time that you leave you will always be here to come back to know yourself as peace itself love is right here right now give yourself to that love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now love is right here right now just being just being calling you back to just being calling you back calling you back calling you back to your inner sanctuary of true rest a sanctuary that can never leave you always available when we give ourselves some space from identification with our minds rest in that sweetness every cell of this body in that peace can you stay comfortable or uncomfortable restless or calm of this moment and this one let the past fall away even one moment ago let the future even one moment from now there is nothing to do nothing to gain all that we seek is right here right now nothing to achieve nothing to get feel this whole body just the experience body raw,
Immediate the direct experience body pulsating with life waves of vibration whole body tingling with life whole body like a cloud of sensation floating completely free in a wide open blue sky of being feel the ground beneath body sensing the earth or the layers of rock and soil earth supporting body to be here and the breath freely available let your body receive that gift,
That nourishment breathing it in body softening you can receive a long slow drink of that fresh life giving breath enjoying and savouring every drop as we invite the breath to deepen and the breath flowing with ease really low down into your belly and really wide into your chest a lovely long breath out taking a few more of those really slow deep releasing breaths and as you lie here quietly for these remaining moments get in touch again with what you need what do you need?
What does your heart long for?
What is your heart calling for?
And really listening,
Honouring and respecting the truth of your heart whatever that might be trusting it trusting what your heart knows and breathing out all that's untrue all that's false all that's not needed all that no longer serves you not one thought is needed right now not referring to thought to tell us anything about this moment let it be a mystery just wide open to the whole thing giving yourself a break from having to figure any of it out a break from finding any meaning just wide open give yourself a break from having to get everything done from having to get everything right go easy on yourself continue to take a few of those really slow and deep breaths and I'm going to invite you now either to continue bathing in the sweetness of just being soaking up the peace of your own being or to let your body move as and when it's ready to honour this body and just to let the body move in whatever way it needs to going really easy on yourself meeting yourself with kindness may you be well may you be happy and may you be at peace thank you for being here thank you for making the commitment thank you wishing you a very peaceful deep sleep this evening
