You can all get in a comfortable position.
Let's just take a few deep breaths,
Allowing ourselves to settle in.
For now,
Let's put away any plans that we have for the future,
Or any memories of the past.
Start by breathing in for 5 seconds,
And breathing out for 10.
Begin to inhale.
Exhale into your chest area.
As you exhale,
Concentrate on the sensations that you feel in your chest.
Making your exhale longer than your inhale.
Using your awareness to deepen.
Notice the qualities that you feel around your chest.
Whether it's tender,
Open,
Tight,
Light,
Or heavy.
Allow yourself to notice those qualities coming and going.
Now,
Begin to breathe directly into the heart.
Exhale into your chest.
Exhale into your chest.
Exhale into your chest.
Now,
Imagine that there's a cave in the middle of your heart.
With a flame in the center,
Illuminating the cave.
Now,
Allow yourself to dwell in this cave.
Breathing in steadily,
Keeping the flame ablaze.
And when you exhale,
Just allow yourself to dwell.
Breathing in deeply,
Breathing out deeply.
Breathing in steadily,
Breathing out deeply.
Allow yourself to rest.
Allow yourself to dwell in this cave.
Allow the flame as you inhale to expand.
Sending warmth throughout the whole of your body.
As feelings and thoughts arise.
Allow them to pass like ocean waves.
As you dwell in the cave,
Look outside.
Seeing your thoughts and feelings arise as waves.
Help them look out at the ocean of your mind.
Coming and going.
Exhaling and falling.
Allowing yourself to just bear witness.
To the ocean of your mind.
Watching everything just as it is.
Nothing to do,
Nothing to stop.
Breathing in deeply.
Notice the qualities as you abide in the cave within your heart.
Notice the calm.
The silence.
As you breathe deep into that silence.
As you watch the waves.
As you breathe deep into that silence.
As you breathe deep into that silence.
As you breathe deep into that silence.
As you breathe deep into that silence.
As you breathe deep into that silence.
Allow yourself to rest.
Into the cave,
Not,
No longer looking at the waves.
Let your memories bring your attention to the fire,
To the flame.
The warmth and security.
Allow yourself to begin to breathe into the rest of the body this feeling of warmth,
Of equanimity.
Take five more deep breaths,
Illuminating your whole body with the light from the flame.
Crowds.
Begin to bring yourself back into the room.
If your eyes are open or closed,
Gently open them.
Taking a final breath.
Thank you everyone.
