True Refuge (Shorter Version) - No Intro

Take refuge from all the challenges of life and rest in the sanctuary of simply being. This time of respite will leave you feeling soothed and calm and will help you drift into a deep and peaceful sleep. Recorded live on the 15th of October 2020. This is a shorter version without an intro.

Transcript

So guys,

Let's take a really deep releasing breath together to mark the transition that we're making now.

So inhaling really low right down into your belly,

Hunching and squeezing your shoulders right up to your ears and then let your body go.

And in your own time,

Here as the energies of your mind body system begin to settle down naturally.

Let's take a few more of these really slow,

Really low releasing breaths and we'll spend a bit of time focusing on the breath because the breath is a doorway into that refuge,

Into that sanctuary.

And I'm inviting you now to slow your breath right down and to really take your time to give yourself all the time and space that you need to let the energies of your system come to rest in their own time so we're not forcing anything to happen.

But just being here is enough and just for now,

Stay with the very simple feeling of your breath without pushing or grasping,

But just let your body breathe,

Let your breath be free and check that it's going really low.

It doesn't have to be a really big breath,

But it's more important that it goes really low because that will let your nervous system know that it's safe to just let it all go,

The whole lot,

The whole story of your life dropping away just for now and all of the stories of the world falling away and if they come back,

Just let them drop again.

How would it be just to be here?

It requires a willingness to feel whatever's here just beneath the layer of story,

Just beneath the layer of story is the realm of feeling and sensation and it may not be comfortable there,

But how would it be to meet whatever's there with a loving,

Kind,

Welcome?

To let whatever's being held unpack and be digested in that healing balm,

It is completely effortless.

Just for now,

Feeling the movement of your breath as body breathes and feeling the invitation that every exhalation offers to drop into the sanctuary of just being,

That is right here,

You don't need to work for it,

You don't need to find it,

It just feels like a sinking back.

Hand everything over just for now.

Can you feel the movement of your breath in the inner passageways of your nostrils as body breathes and any time that you are distracted,

Just come right back,

Right here,

Just be breathing moment by moment by moment.

Just being wide open to this whole moment.

Fully embodied,

The willingness to feel the life that is pulsating through you right now,

Life happening right now in this moment and a willingness to meet it all directly.

Feel this whole body and all the energies that are coursing through this body.

Feel the ground or the bed beneath you and let the weight of your body pour like liquid into that support.

Not one thought is needed right now,

But just let thought be free,

Not trying to control it and not getting involved.

Feel where your head meets the pillow,

Just the sensation,

Your head pouring into that support,

That support rising up to meet that sensation.

Feel the space inside the mouth and let that feeling come to you,

The space inside the mouth,

The natural taste,

The tongue,

Root of the tongue softening,

Hinges of the jaw loosening.

Just the sensation,

Give it time,

The immediate feeling inside of the mouth,

The inner walls of the mouth,

The throat,

Releasing and letting go,

Unpacking.

This is an undoing,

There is nothing to do.

A softening of the whole face,

The skin releasing its weight,

The eyes softening right back,

Temples,

Eyebrows,

The eyes,

The eyes.

See if you can stay right here,

Right now,

Comfortable or uncomfortable.

Meeting the raw energy and let it flow down the raw energies,

The sensations,

With loving kindness,

Forehead smooth,

The sensation behind eyes softening,

Noticing the spaciousness of that which is noticing,

You present,

You present and aware as body drops into the sweetest,

Deepest rest and sense the weight of brain give the sensation time,

Brain,

Let it come to you,

Weight of the brain brain resting in the warm fluid that surrounds it,

As you give up trying to make sense of anything,

Trying to figure anything out,

Not needed now no story to maintain base of the skull back of the neck,

The whole right arm,

Let the sensation right arm come to you back of right arm,

Right hand,

Back of right hand without referring to a memory,

But the current sensation,

Give it time palm of right hand,

Let it come to you and give it complete freedom to feel however it does,

Right palm alive with sensation,

Thumb,

Second finger,

Third,

Fourth little finger,

Wrist,

Forearm,

Elbow,

Upper arm shoulder,

Armpit,

Right side of back the places where right side of back meet the surface supporting it right side of chest,

Waist,

Hip,

Thigh,

Knee back of knee,

Shin,

Calf,

Ankle,

Heel sole of right foot,

Big toe,

Second,

Third,

Fourth little toe,

Whole right side of body softening even more just being you are wide awake present aware even as body sleeps and now welcoming the experience left arm left arm,

Back of left arm left hand back of left hand give the sensations time left palm without referring to the image but the actual feeling left palm alive with sensation thumb,

Second finger,

Third,

Fourth little finger,

Wrist,

Forearm,

Elbow upper arm,

Shoulder,

Armpit left side of back the parts of the back that meet the surface supporting it left side of chest waist hip thigh knee back of knee,

Shin,

Calf heel sole of left foot big toe second third fourth little toe the whole left side of body softening even more the whole body the whole body bathing in a warm bath of presence whole body suspended in the openness of an unconditional love where it's safe,

Really safe to unpack all that's been contained safe,

To really be here for whatever wants to be met fully embodied whilst resting as an undefended being no agenda no directing,

Just being so dear friends let's drop into the silence together now and be nourished there the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence the silence welcome the feeling of your whole body the immediate experience body the sensation where your body meets the surface it's resting upon that plane of contact the sensation in the palms the pulsation of life happening right here the pulsation of life happening right here let's invite the breath to deepen again allowing your inhalation to deepen flowing really low into your belly and then giving the exhalation away with a lovely long and soft sigh let's spend some time enjoying the simple pleasure of a few slow,

Low,

Easy breaths the breath is like a bridge between these two realms the realm of just being and the realm of our humanness and in this practice we see that there is no division no separation all is one you are all that is let your body receive that nourishment drop by drop,

Breath by breath and giving the exhalation away inhaling like you have all the time in the world and in these remaining moments as you lie here quietly call forward a prayer for your life but without referring to your mind but just resting here wide open allowing whatever arises to be heard and seen and felt what your heart longs for the refuge of being is always available always right here waiting to be remembered a refuge of solace a healing balm always right here so simple thank you for joining me in this remembering of who we truly are and not just the recognition of who we truly are but realising the nature of what we are peace itself thank you for joining me friends may you be well may you be happy and may you be at peace

Reviews

Oh is such a treat to come across one of your live recordings that I'd previously not heard.

As with all your live recordings, it felt like we were in the same room meditating together. A real sense of refuge. Another big thank you dear friend.🙏💞

Fell asleep before the end I think. Nice soothing voice and slow pacing. Thank you!💛

Thank you Mandy. It’s so easy to fall asleep with your lovely, slow paced meditation. Thank you. Another effective track! .Namaste🙏