So lying in your bed,
On your back,
Head supported by a pillow,
Feet slightly apart,
Arms at your side,
Palms down,
Slightly separate the fingers,
Closing down the eyes,
Allowing your eyes to rest and relax.
Now I want you to move your inner gaze,
Your awareness,
To the thumb on your right hand.
Notice the surface that your thumb is resting on.
No need to move it,
Just notice.
Perhaps you can feel the temperature of your thumb,
The temperature of the surface your thumb is resting on.
And perhaps,
Slowly,
You start to notice a sensation within the thumb.
There are many words to describe this sensation.
Tinkling,
Energy,
Life force,
Awareness,
Aliveness,
Presence.
Whatever description fits you and your experience is just fine.
There's no rush.
You can only notice what you notice.
Now what's interesting is that once you notice the sensations within the thumb,
No matter what they are,
You can start to notice the same sensations in the index finger,
The finger next to the thumb.
Just notice.
Noticing the thumb and index finger.
Now let's add on to this experience by becoming aware of the sensations also in the middle finger,
And the ring finger,
And the little finger,
The thumb,
And all four fingers.
Add in the awareness of the palm of your right hand,
The back of the hand,
The wrist,
The forearm,
The elbow,
The upper arm,
And the shoulder.
Just allowing those sensations,
Whatever they are,
To grow and expand.
From the fingertips of the right hand,
All the way up the arm,
To the shoulder,
And from the shoulder,
All the way down the arm,
To the fingertips.
Now hold on to this awareness and start adding to it by resting your inner gaze on the thumb of the left hand,
Allowing those sensations to appear into the index finger of the left hand,
The middle finger,
The ring finger,
The little finger,
The thumb,
And all four fingers.
The palm of the left hand,
The back of the hand,
The wrist,
The forearm,
The elbow,
The upper arm,
The shoulder,
Allowing whatever sensations you're experiencing to expand.
From the fingertips of the left hand,
All the way up the left arm,
To the shoulder,
And from the shoulder,
All the way down to the fingertips.
Now centre your gaze,
Become aware of both thumbs,
Noticing the sensation in both thumbs,
Both index fingers,
Middle fingers,
Ring fingers,
Little fingers,
Both palms of the hands,
The backs of the hands,
The wrists,
The forearms,
The elbows,
The upper arms,
The shoulders,
Allowing whatever sensations you're experiencing to expand.
From the fingertips of both hands,
All the way up both arms,
Into the shoulders,
And from the shoulders,
All the way down the arms,
To the fingertips,
And hold this awareness there,
Of the shoulders,
The arms,
The hands.
As you move your inner gaze down to the toes on your right foot,
The right foot itself,
The heel,
The ankle,
The calf,
The right knee,
The right thigh,
The right buttock,
And the right hip,
And allow whatever sensations you're experiencing to expand.
From the toes of the right foot,
All the way up through the leg,
To the hip,
And from the right hip,
All the way down through the leg,
Into your toes.
Holding on to the experience,
Move your inner gaze to the toes on your left foot,
The left foot itself,
The heel,
The ankle,
The calf,
The left knee,
The thigh,
The buttock,
The left hip,
And allow whatever sensations you're experiencing to expand.
From the toes of the left foot,
All the way up the leg,
To the left hip,
And from the hip,
All the way down through your leg,
To the toes.
Now centre your gaze,
All ten toes now,
Both feet,
Heels,
Ankles,
Both knees,
Both thighs,
The buttocks,
Both hips,
And allow whatever sensations you're aware of to expand,
As we move from the toes on both feet,
All the way up both legs,
To the hips,
And from the hips,
All the way down through the legs,
To the toes.
Right shoulder,
Arm and hand,
Left shoulder,
Arm and hand,
Both shoulders,
Arms and hands,
Right hip,
Leg and foot,
Left hip,
Leg and foot,
Both hips,
Legs and feet,
Feel the experience deepening,
Move your awareness to the base of your spine,
Gently moving up the spine,
And spreading into the lower back,
Gently moving up the spine,
And into the upper back,
And into the shoulder blades,
Allow whatever sensations you're experiencing to deepen,
Move your awareness down and round into the hips once again,
And gently move up into the stomach,
Moving up into the chest,
And here we will pause for a moment or two,
Noticing the gentle movement of the stomach,
And the chest,
As you breathe in,
And out,
No need to change anything,
Just notice,
But perhaps notice the contrast between the movement of your stomach and chest,
And the stillness of the rest of your body,
Let the stillness deepen,
From the gentle movement of your stomach and chest,
Move your awareness into the collar bones,
Into the neck and the throat,
Allowing any sensations to expand,
Moving up into the jaw,
The mouth,
The tongue,
The cheeks,
Noticing any sensations that appear,
Allow them to expand,
Moving up to the nose,
And here once again,
We pause to connect with the breath,
Noticing the flow of air in,
And out,
Perhaps noticing the contrast between the temperature of the air in,
And the temperature of the air out,
And notice on the out breath,
It adds to the deepening of the sensations,
As if with each out breath,
There is a release,
An expansion of sensations,
Move your awareness to the right shoulder,
Down to the right fingertips,
And for the next four out breaths,
Allow each out breath to deepen the experience in that area,
Move your awareness to the left shoulder,
Down through the arm,
To the fingertips of the left hand,
And use the next four out breaths to deepen the sensations in that area,
Move your awareness to the right hip,
All the way down through the leg,
To the toes on the right foot,
And use the next four out breaths to deepen the sensation in that area,
Move your awareness to the left hip,
All the way down the leg,
Down to the toes on the left foot,
And use the next four out breaths to deepen the sensation in that area,
Move your awareness to the shoulder blades,
All the way down the back,
Down to the base of the spine,
And allow the next four out breaths to deepen the sensation in that area,
Move your awareness to the collar bones,
And down through the chest,
Into the stomach,
And use the next four out breaths to expand the sensation in that area,
Moving back to the breath at the nostrils,
Moving your awareness to the temples,
Into the eyes,
And into the forehead,
And I wonder if you can notice a subtle point of energy in the centre of your forehead,
Wherever you notice,
Allow it to expand,
And so,
Sinking deeper and deeper into this sensation,
This stillness,
This experience,
You can drift down,
Down into sleep,
Into peace,
Into tranquility,
And slower,
Deeper,
And deeper asleep,
Deeper,
And deeper asleep,
Letting go,
