So get nice and comfortable in it,
However you want to arrange your body for our meditation.
Feel free,
Make sure that you are as supported with all the props that you can be,
Maybe you're using some blocks,
Maybe you've got an eye pillow,
Maybe you're supine,
Maybe you're not.
Maybe you're seated on a chair or on the ground.
And just take a few moments here just to arrange your body so that you feel like your body is even and balanced,
That the two sides of your body feel equal.
On your next out breath,
Really land,
Land on support.
Really let your body give itself into the support of the chair,
The ground,
The bed.
The yoga mat.
And just for a few moments find the pendulum of your breath,
The tempo of your own breath.
And observe and notice if there are parts of your body that feel a little bit rigid.
And as you notice those body parts can you just notice and let them be that way?
And notice the parts of your body or mind that have collapsed completely.
And feel your way into the middle way,
The middle way of being awake.
And relaxed.
A way?
And relaxed and there's a gentle effort and there's a gentle ease.
Sense the two sides of your body,
The right side.
And the left side.
And sense the midway point between the two sides of your body.
And now feel your way into your two hands.
Simply rest your awareness.
On your hands,
In your hands.
Noticing your fingers,
Your thumbs.
Your palms.
The backs of your hands.
Just notice.
Your hands.
And now start to curl your fingers in.
And make fists with your hands and start to squeeze those fists and feel the strength of that or into your hands your arms maybe up into your shoulders and your chest and your upper back squeeze squeeze a little more squeeze and then let go completely of the pain.
The squeezing and unfurl your fingers and thumbs.
And begin to mobilise your awareness.
Moving from your right hand.
To your left hand.
Your left wrist.
To your right wrist.
And right forearm.
To your left forearm.
Your left elbow.
To your right elbow.
Right upper arm.
To your left upper arm.
Left shoulder.
To right shoulder.
Feel both arms,
Both hands,
Both shoulders.
Left and right right and layer.
And just breathe with your arms and your hands and your fingers.
Or breath or two.
Move your awareness down to your two feet and notice your two feet.
Right and left,
Left and right.
And now curl your toes to school ease your toes and your feet and create some tension and let that grow up through your legs.
Maybe all the way up into your buttocks,
Your belly and your back.
And squeeze and hold the tension.
Feel it through your body,
Squeeze and hold.
Squeeze and hold and then let go.
Completely.
Letting go of the tension.
Resting your awareness in the whole entire right form.
And like a pendulum move your awareness to your left foot.
Left ankle.
Right angle.
Right lower leg.
Left lower leg.
Left knee.
Right knee.
Right upper leg.
Left upper leg.
Left hip.
Drive hips.
Feel both legs,
Both feet.
All of the toes.
A couple of breaths here into your legs and your feet.
Feel your awareness being glided up to your right buttock.
And your left buttock.
Your pubic bone,
And your lower abdomen.
Your whole entire belly.
Your whole entire chest.
The two sides of your chest,
Right.
And layer.
The two sides of your belly lift.
And run.
The right sideways.
The left sideways.
The lowest part of your back.
Your middle back.
Your upper back.
The whole right side of your back.
The whole left side of your back.
Sense your whole entire torso and buttocks and breathe.
Awareness moving to your neck and your throat.
The back of your head.
And the sides of your head.
The crown.
And your face.
Let your face take on an expression of absolute ease.
And breathe into and out of your head and your face,
Softening the inside of your mat.
And behind your eyes.
And now move your attention into the centre of your mind.
And in the centre of your mind.
See these letters.
H.
R.
Double A.
M.
Clean.
And just for a few moments.
Sense the vibration of this sound,
This word in your mind.
The effect of this word.
As it vibrates in your mind.
Repeat the vibration a couple of times.
And let it flood your mind.
Let the quality of heme saturate your brain.
And now sense into the whole entire left side of your body.
Sense the whole entire left side of your body.
And let it be filled with a golden light.
A golden light filling the left side of your body.
All entire left side.
Let the left side of your body be filled with the quality of Shakti.
Divine feminine energy.
And sense here the qualities of fluidity.
Creativity.
Intuition.
Emotion and deep nurturing.
Sense the left side of your body as a lush,
Blooming,
Fragrant,
Colourful garden.
Scent shop theme.
Flowing through the left side of your body.
Move your awareness to the right side of your body.
And sense of cool.
Blue silvery light flooding the right side of your body.
Sense Shiva,
Divine masculine energy.
Filling up the right side of the body,
The whole right side of the body.
Sense the qualities of logic.
Stability.
Protection and deep awareness.
See an image of the Himalayan mountains in the right side of the body,
Sturdy and stable.
Unshakable inner strength and silent awareness.
Whole right side.
Filled with the shiva.
Divine masculine.
Cool strong whole left side divine feminine Shakti a garden.
Soft.
Flowing.
Sense the fine,
Smooth,
Line in between.
And sense a convergence of these two energies within.
No competition.
Letting them harmonise and circulate with each other.
Let yourself experience that harmonising quality now.
Sense an inner harmony.
And balance.
Chroneme.
The quality of flame.
Filter into the body like a fine light mist.
Golden light and the blue light.
Gently merging to become one.
Away.
And relaxed.
Hovering in the center of all things.
Creation.
And destruction.
And and sky.
Light.
Dark.
In the centre.
Harmonizing.
Away.
Relax.
Allowing all qualities to harmonise and heading into the centre of all things Now begin to deepen your breath.
And remain awake and aware.
And relaxed.
And open to these two aspects.
And the centre point in between where they converge.
Relaxing into the self.
Relaxing into the truth.
Wriggling your fingers a little bit.
Your Shakti and your Shiva fingers.
And your Shakti and your Shiva tones.
Maybe deepening the breath again.
And wrinkling a little bit.
Embodying.
Maybe some movement.
Into the body.
And then maybe join the thumb pads once more to the pinky finger tips.
And let everything flow.
Letting one moment flow into the next.
Opening up.
To the flow of this moment.
And now receive these words from Jeff Foster.
Whatever is happening in the circumstances of your life,
Stop,
Just for a moment.
Bring your attention toward the here and now.
Let the moment become fascinating.
Gently begin to acknowledge what is actually happening where you are.
Come out of your conclusions about life,
Your dreams about past and future,
And begin to notice the sensations,
The feelings,
The thoughts that are present right here,
And right now.
Let your present experience,
Sights and sounds and smells become the most curious dance in all the universe.
You are seeing,
Tasting,
Touching,
Hearing the world as if it for the first time.
This is your Garden of Eden,
Your messy,
Intense,
Joyous and heart-breaking Garden of Eden and you're awake to it at last.
Stop trying to figure everything out.
Give in.
Give up.
Give all to the moment's embrace.
Fall into not knowing.
And so wherever you are maybe bring your hands together at your heart or on your heart sensing the balance and the harmony that is right here.
Here in this moment and in this breath.
Here in this body.
And in this mind.
Giving great,
Great thanks for our practice.
Namaste.
