Welcome to your practice.
For this practice,
I'll invite you to find a comfortable seated position,
Allowing yourself to find the natural curves of the spine.
The shoulders are gently rolled back,
But easeful.
The neck is long and the chin gently tucked in.
The abdomen is relaxed.
And once you find a comfortable position,
Allowing the hands to rest gently on the knees or the upper legs.
I'm taking a nice steady breath in through the nose and a full sigh as you open the jaw and gently relax the breath outward.
One more audible breath like this in through the nose and releasing the hinges of the jaw and sighing out loud.
And then allowing the breath to find a natural rhythm,
Easeful,
Rhythmic,
Breath flowing fluidly in and out through the nose.
As you gently become aware of the space that is occupied by your body,
Your physical body resting in space,
You might mentally imagine creating an outline of your body resting in space.
Sensing,
Seeing this quality of your silhouette in three-dimensional form,
The body resting in space.
And now gently imagining three circles of light forming around the body.
You might draw these circles moving gently from right to left,
Back to the right.
And with each circle,
You draw the intention that nothing from the outside will enter the space of these circles.
That nothing outside these soft circles of light will disturb the mind.
The field of awareness and the mind are protected within these circles of light as you will remain undisturbed and undistracted,
Clear,
Focused,
Centered,
Held within these circles of light.
Now bringing your awareness to the very top of the head and allow a ripple of softness to sweep through the whole body.
A crown of the head,
Softness,
Rippling downward through the whole body.
The whole body softening into a gentle yet awakened state of ease,
Alert,
And easeful,
Aware,
At ease.
The whole body,
Soft,
Supported,
Alert,
And easeful.
As you bring your awareness to the flow of the breath and simply observing the natural course and rhythm,
Finding the smoothness of the breath.
A gentle,
Rhythmic pace of the inhale followed by the exhale.
You might even hold the awareness for a moment at the touch of the breath as it moves in through the nasal passages down into the body.
The breath is soft and long,
Fluid and steady,
Smooth,
Effortless,
Rhythmic breath.
Each breath following the same rhythm.
So the inhale and the exhale are approximately the same length.
Three for three or four for four.
Now bringing awareness down to the triangular shape that is formed between the knees and the tailbone.
Becoming aware of this triangular shape as you gently move your awareness with the breath.
As you inhale,
You might imagine a golden thread flowing from the left knee to the right knee.
Exhale,
Golden thread flowing right knee to tailbone.
Inhale,
Golden thread,
Tailbone to the left knee.
Exhale,
Golden thread from left knee to the right.
Continuing this rotation of awareness around the natural,
Supportive,
Triangular foundation of the body,
Weaving this triangle with your breath in tension,
Focus and awareness.
Golden triangle forming between the knees and the tailbone.
Sensing the flow of this energy on the waves of the breath.
Now releasing this triangle and observing a similar triangular flow of energy between the knees and the navel.
Sensing or seeing a golden thread flowing on the waves of the breath from the left knee to the right knee,
Right knee to the navel center,
Navel center to the left knee,
Left knee to right knee.
Continuing to breathe in this way,
Sensing a golden thread of energy flowing between the knees and the navel.
Sensing,
Seeing,
Feeling into the fluid flow of energy on the waves of the breath,
Flowing through the triangle formed by the knees and the navel.
Now releasing this triangle and sensing or seeing into a third triangular pathway between the knees and the heart center,
Left knee to right knee,
Right knee to the heart,
Heart to the left knee.
Continuing to breathe in this rhythmic way,
A gentle golden triangle formed between the knees and the heart center.
Now releasing this triangle and sensing or seeing another triangle as you bring your awareness to the shoulders.
Sensing or seeing here an inverted triangle formed by the shoulders and the heart center.
As you gently trace the breath as it moves from the shoulders to the heart,
Left shoulder to the heart center,
Heart center to right shoulder,
Right shoulder to left shoulder,
Left shoulder to heart.
Tracing the golden thread of the edges of the triangle on the waves of the breath,
Shoulders to heart center.
Now releasing this triangle and visualizing a triangle forming from the shoulders to the point between the eyebrows.
As you trace the breath from the left shoulder to the point between the eyebrows,
Eyebrow center to right shoulder,
Right shoulder to left shoulder,
Left shoulder to eyebrow center,
Eyebrow center to right shoulder.
Continuing to draw this golden triangle on the waves of the breath,
Shoulders to eyebrow center.
Now releasing as you visualize one final triangle forming on the waves of the breath from the knees to the crown of the head.
The final triangle where the whole body rests,
Left knee to right knee,
Right knee to the crown of the head,
Crown to left knee,
Left knee to right knee,
Right knee to crown.
Continuing to breathe in this way,
Tracing the golden thread of the triangle formed between the knees and the crown of the head.
Final triangle where the whole body rests,
The whole body resting within this field of energy.
As you now bring awareness to the scalp and soften through the scalp,
Softening the forehead,
Softening the space between the eyebrows,
Softening the inside corners of the eyes,
Softening the outer corners of the eyes,
Softening the entire internal pathway that is connected with the regions of the body associated with vision,
Allowing the whole sense of sight to soften within the body.
Now softening the nostrils and the nasal flares,
Softening the inner passages of the nose and the sinuses,
Softening the entire internal pathway connected with the regions associated with the sense of smell.
The whole inner sense of scent softens.
Then softening the cheeks,
Softening both ears,
Softening through the inner canals of the ears,
And softening the whole inner pathway connected to the regions associated with the sense of sound and hearing,
Whole sense of hearing softening.
And softening the jaw,
Softening the upper jaw,
Lower jaw,
The hinges of the jaw,
And softening the tongue as the teeth separate,
Softening the internal pathways associated with the sense of taste.
The whole sense of taste just softening and sensing into the softness and stillness,
Softness,
Stillness.
Bringing awareness now into the heart center,
Awareness resting here in the center of the heart.
Here in the center of the heart,
You might visualize a small flame,
Sensing,
Seeing a small flame about the size of your thumb,
A small flame that radiates a warm,
Gentle light,
Whole body is illuminated from within,
Whole body illuminated,
Radiant,
Whole body illuminated,
Radiant.
Resting your awareness here on the flame in the heart for a few moments until you hear the sound of my voice.
Gently becoming aware of the breath,
Deepening the breath,
Deepening the breath as you hold awareness on the radiance of the light in the heart,
Your radiance illuminating from the flame within the heart space.
While continuing to hold awareness on the heart space,
Very slowly beginning to blink the eyes,
Gently open and close,
Holding closed,
Open and close,
Awareness holding at the center of the heart.
Continuing to gently blink the eyes open while holding awareness in the space of the heart.
You might even find a soft gaze as you start to hold the eyes open.
Still holding awareness of your inner radiance so that as you're looking outside,
You're also aware of this inner light in the heart.
Resting here as long as this feels welcome until it feels complete.
When you feel ready,
You might find a desire to gently invite small movements into the body,
Circling the wrists,
Opening and closing the fingers,
Or even soft movements in the neck or a long arm stretch overhead,
Honoring your body as you softly and intentionally return to your day,
Illuminated by the light within your heart.
