Get yourself comfortable however you're sat,
So take any movements or adjustments.
Have a little roll of the shoulders or move of the head and the neck,
Settling in and getting as comfortable as you can.
I'm coming to take a deep breath in and releasing with a long steady breath out.
I'm taking a couple more rounds of this deeper breath,
Seeing if there's anything else you need to do to get yourself comfortable and prepare for this practice.
Begin to feel into the quietening of the physical body as that movement becomes stillness.
Feel that sense of doing turn into being.
Let go of any work in the muscles in the highest part of the head,
Relaxing down through the hairline,
Past the forehead and through the eyes,
Nose,
Cheeks and jaw.
Watch as that ease melts its way down past the shoulders.
See if within that ease,
Whether you can find space for a fuller,
Deeper breath.
Soften down through the belly,
The hips,
All the way through to the legs and the feet.
Building away any gripping,
Any holding.
Letting the ground beneath you,
Support you and hold you up.
See if you can release from any last bit of effort.
Letting go of anywhere in the body that is still trying to work.
Sit quietly within this soft ease,
Feeling the wave of the breath flow in and out of the body.
The breath is soft and gentle as a light breeze.
Bring to mind an expansive,
Clear sky on a beautiful day.
As if you're laid down looking up with nothing else to do,
Nowhere else to be.
Notice the shade of blue that the sky is.
Observing a few light wisps of cloud floating overhead,
Drifting away into the distance as you watch them.
As you continue to observe the expansiveness of this sky,
Become quietly aware of any thoughts that come to mind in this moment.
Begin by noticing any thoughts that you might have about the physical body.
Seeing if you can feel any sensations.
Every time you have a thought,
Repeat it to yourself silently.
If you were just a passerby,
Relaying that thought to someone else,
Then in your mind's eye,
Attach that thought to one of those clouds in the expansive blue sky.
Watch as it drifts quietly away,
Off into the distance.
And notice the next thought you have.
Simply do the same thing again.
Relay that thought to yourself and then send it off on a cloud.
Next,
Come to notice any thoughts that are attached to any emotions.
Any sense or feeling beyond the physical body.
And just the same way,
If anything comes up,
Notice it,
Relay it,
And then let it quietly drift off into the distance.
Remain with this practice of letting go of any thoughts that come up now about anything at all.
After a while,
Notice how the sky has become completely clear.
Begin to turn your awareness back to yourself,
Taking a scan of the body,
Noticing how it's feeling.
Taking awareness of the breath.
How is it flowing?
Have a gentle shrug of the shoulders.
Wiggle lightly through the fingers.
Feel yourself coming back into the room around you.
Keep the gaze cast down,
So you gently allow the eyes to open.
Begin sitting quietly for a few moments longer,
Moving whenever you feel ready to.
