Take a deep breath and close your eyes.
Watching your breath,
Not controlling it.
Allow your body to relax more and more deeply with each exhale.
Feel fresh,
Healing energy coming in with each inhale.
Feel tension and pain leave with each exhale.
Just noticing your breath,
Nothing else.
As you relax,
Become aware if you have an intention for something you wish to create.
Ask yourself,
What is your heart's deepest desire?
What is your heart's deepest desire?
Notice if it has color or shape.
State your desire in the positive as though it already is.
Repeat this intention three times.
If nothing comes to you,
You can let it go or say,
I am awakening the natural healing abilities that reside within me.
State your resolve three times.
Now visualize a place where you feel happy,
Relaxed and safe.
A place you know or imagine,
Indoors or out.
This is your inner sanctuary.
See yourself in this nurturing place.
Notice every detail of how it looks and feels.
Feel yourself in this inner sanctuary.
Know that you can come back here anytime during the practice or in your daily life.
Anytime you feel uncomfortable,
Gently guide your awareness to your inner sanctuary for as long as you need.
Bring your awareness to your right foot.
Notice your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the right foot,
Top of the foot,
The ankle,
Lower leg,
Knee,
Thigh,
Hip,
Your whole right leg and foot.
Bring your awareness to your left foot.
Notice your left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the left foot,
Top of the foot,
The ankle,
Lower leg,
Knee,
Thigh,
Hip,
Your whole left leg and foot.
Notice both feet,
Both legs,
Both hips,
The whole pelvis.
Notice your lower back,
Belly,
Ribs,
Upper back,
Chest,
Shoulder blades,
The whole torso.
Staying awake and aware,
Notice your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of your right hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
The right shoulder,
The whole right arm and hand.
Notice your left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of your left hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
The shoulder,
The whole left arm and hand,
Both arms and hands.
Notice the back of your neck,
Throat,
Jaw,
Lower lip,
Upper lip,
Tongue,
The whole mouth,
Nose,
Cheeks,
Ears,
Right eye,
Left eye,
Both eyes,
Forehead,
Scalp,
The whole head and neck,
The whole body,
The whole body.
Become aware of your breath.
Nothing else exists but your breath.
Feel it effortlessly flowing in and out.
No need to do anything but breathe.
Feel contentedness in your body.
Notice if there is a particular place you feel contentedness in your body.
Let that feeling unfold through your entire body.
Notice if there is a color with the feeling of contentedness,
Or give it a color.
See the color filling your entire body.
The color filling your entire body with contentedness.
Now visualize a burning candle,
Burning candle,
Burning candle,
Field of tall grass shifting in the wind.
Field of tall grass shifting in the wind.
Pool below a waterfall.
Pool below a waterfall.
Pool below a waterfall.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
White rose.
White rose.
White rose.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Sleeping cat.
Sleeping cat.
Sleeping cat.
Redwood forest.
Redwood forest.
Redwood forest.
Purple clouds drifting.
Purple clouds drifting.
Purple clouds drifting.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Soft breeze from the sea.
Soft breeze from the sea.
Soft breeze from the sea.
Waves lapping at the shore.
Waves lapping at the shore.
Waves lapping at the shore.
A white dove.
A white dove.
A white dove.
Seashells on the beach.
Seashells on the beach.
Seashells on the beach.
Waves lapping at the shore.
Waves lapping at the shore.
Waves lapping at the shore.
Remember the intention you set at the beginning of the practice.
Repeat it three times as though it is already true.
If you need an intention you can say again,
I am awakening the natural healing abilities that reside within me.
State your intention three times silently to yourself.
It is now your choice to sleep or awaken if you choose to sleep.
End your practice here.
If you choose to awaken,
Begin to deepen your breath.
Relax your body.
Begin to slowly move the body.
Wiggle the fingers and toes.
Gently stretch.
Move in any way that feels right for you.
When you feel ready,
Roll to your left side.
And slowly push yourself up to seated.
Take your time.
Become fully aware.
Notice how you feel.
Namaste.
