As you begin your practice,
Invite into your body and mind a felt sense of ease.
Make yourself supremely comfortable.
As we begin your practice,
Know there is nothing you need to change in your body or mind or emotions.
You're welcome to be here just as you are.
Nothing to do,
Nothing to achieve.
Feel the support beneath you and invite with your breath a deep sense of calm.
As you rest back,
Know that it is natural if you do or do not hear all of my words.
If the mind drifts,
Simply follow along and return to my voice.
As we settle in,
Notice what's present.
Notice the state of the mind and the body.
Feel the support beneath you and without altering the breath,
Simply notice with attention if and how the breath is moving.
Where is it stopped?
Where is it held?
No need to change your breath at all.
Just welcome yourself exactly as you are.
It is enough to be here.
Just be.
And as you feel into your body,
Notice the bones,
The organs,
The muscles.
Feel where the solid parts of the body rest into the support beneath you.
Become aware of the breath,
Belly rising on the inhale and falling with the pull with the pull of gravity on the exhale.
Notice the calming effect of the breath and the felt sense of ease it brings to the body and the heart.
Perhaps you may even notice the head begins to release all tension floating away.
The neck releases any tightness,
Tension dissolving.
The muscles of the shoulders begin to soften,
Arms releasing their natural weight downward.
The spine releases and the belly begins to soften.
Perhaps you notice a little space in the belly as you breathe.
It may even feel good to take a breath and exhale with a sigh.
Give the breath permission to carry out the tension with every exhalation.
Trying that once more.
Soft belly breath in and let out a full sigh or yawn as you exhale.
And again,
Another nourishing breath and another deep,
Relaxed exhale with a sigh.
Feel now into the legs,
Sit bones,
Pelvis,
Upper legs,
And the kneecaps,
Lower legs and feet.
Feel the subtle force of gravity holding the legs.
Feel the force of gravity holding the upper body,
The head and the arms.
And feeling gravity hold the whole body at once.
Release the weight of the body into the feeling of being held,
Feeling completely secure.
Notice how the breath naturally calms and soothes itself into a natural cadence and rhythm.
The breath coming in and the breath going out.
Bring your attention to the space between your eyes.
Left eye,
Right eye,
Left ear,
Right ear,
The nostrils,
The mouth,
The tip of the tongue,
The chin,
Collarbones,
Left shoulder,
Right shoulder,
Left elbow,
Right elbow,
Left wrist,
Right wrist,
Left hand,
Right hand,
The whole of the left arm,
The whole of the right arm.
Bring your attention to your chest,
Upper chest,
Lower chest,
Stomach,
Pelvis,
Left hip,
Right hip,
Left knee,
Right knee,
Left ankle,
Right ankle,
Left foot and toes,
Right foot and toes,
The whole of the left leg,
The whole of the right leg,
The whole body,
The whole body,
The whole body.
Notice any sensations in your body,
A tingling beneath the skin along the collarbones,
A pool of sensation in the mouth,
Warmth in the belly,
A tingling along the legs and toes,
Or a spatial radiance in the heart center.
Feeling a sense of ease everywhere and nowhere,
All at once,
Just noticing,
Feeling,
Breathing,
Breathing with presence,
Connecting to the moment,
Time,
Wholeness,
Spacious,
Complete.
