Let's begin here by coming to sit however feels most comfortable and supported,
Nestling in until you find that perfect cozy spot and positioning yourself whether sitting or laying down in comfort and support.
The bodies and shoulders feeling that gentle pull of gravity downwards.
The muscles of the face,
Jaw,
Belly and hips relaxing.
The legs and arms melting as though the skin and muscles are disengaging and falling away from your bones.
Closing your eyes,
Allowing the eyes to move backwards in space towards the back of your head.
Continuing to relax those muscles of your body with each deep breath that you take here.
Lengthening each a bit longer to melt further into your body.
Playing with that length of the breath to a count of three or five on the breath in and three and five on the breath out.
The body feels heavier with each round,
Each cycle of this inhale and exhale.
With each cycle it feels heavier and heavier and your body melts further and further downward.
Feeling so supported here as though the chair or earth that you are sitting upon is like a palm opening up,
Wrapping around you,
Gently enveloping you,
Cushioning you.
Drawing your mind to be with this breath,
To sit with it.
And perhaps with each trail of the mind elsewhere bringing your attention right back to that breath.
Lengthening that inhale,
Extending that exhale.
Inhale and exhale perhaps with a sigh or a sound to release further.
With the innocence of a child we can be in a present moment.
It's like being a beginner with a playful,
Curious and excited mind.
Oh so aware of every movement,
Every thought,
Every sensation.
And with this simple,
Neutral,
Moment to moment bright eyed awareness we can experience our world.
Slowedown,
More aware.
Whereby we are experiencing this gentle and natural rise and fall of your inhale and exhale.
We can experience our world in that same way.
So feeling the full expansion and widening of your ribcage to the sides and to the front and back of your torso on your inhale.
And that complete deflation of the lungs and stream of air flowing out of you on the exhale.
Bringing your mind to the temperature of the air as it enters your body and the temperature of the air as it leaves your body.
With that awareness,
We can slow down and zoom into every last detail.
You can come to observe and pause in the fullest expanse at the end of the inhale and then again pause and hold at the emptiest position of your exhale.
How does it feel to be full and brimming with air?
Where does it move?
How does it circulate through the body?
And how does the body respond to being full of all this fresh oxygen?
Then,
How does it feel to be completely void of air?
With the belly and lungs pulled in close to the spine and everything compressed in towards the central axis of your body.
Witnessing the circulation of the breath with each inhale,
Moving through every organ,
Muscle and joint of the body.
Softening all those tissues of the body with each exhale.
Catching yourself.
Now where is that mind floating off to?
Can you also invite the softening of the tissues and nerves that are firing to keep that thinking mind active?
Can you slow down the frenzy of thoughts,
Worries,
To-do lists and so forth?
Redirecting that focus to catch any sounds around you.
Perhaps it's the muffled sound of the air circulating around your home,
The soft whisper of your refrigerator,
The sound of my voice,
Or the hushed tidal movement of your breath in and out of your body.
Letting these sounds and sensations lull you deeper into your body and deeper into your relaxation.
This is how we can actually be in our present reality.
With awareness,
With neutrality,
With curiosity,
And above all with compassion.
Simply being with what comes up.
Now dropping your awareness into your heart.
Imagine what it would be like to view the world through your heart.
How might the world appear now?
What sounds,
Visualizations,
Sensations,
Or emotions might present to you in this moment?
Witnessing what comes up with innocence and curiosity,
Bringing an outsider lens on what appears.
What colours are present using this lens?
Are they muted or bright?
What does this place look like?
Are there any sensations that wash over you?
Noticing the temperature and atmosphere of this place.
Do things feel pure and happy or do they have a dark energy or heaviness to them?
Do you feel present or distant from this place?
Do you feel alone or sad or light,
Safe and held?
Bringing that curious mind to observe what might come up.
Taking a scan of everything around you.
Now might there be any memories or future flashes that come to your mind?
Can you hear something?
Perhaps a message,
A word,
Or a knowing that wants to come to you in this moment.
Invite them in,
Welcome them,
Receive them.
Holding onto these precious moments with delight and love.
Observing everything and feeling everything with kindness and compassion.
Breathing into this space.
Sitting with what you've just experienced.
Absorbing the lessons and realizations.
Breathing in gratitude for whatever showed up.
Most of all,
Giving thanks to yourself for taking time to simply spend time with yourself and for yourself.
Breathing in the knowing that now you are empowered with this method and you can return to this compassionate playful curiosity at any time.
With that knowing,
Slowly drawing your attention back to your physical body in space.
Rising out of this deep trance.
And five,
Rousing a bit.
Four,
Having more awareness of your physical reality.
Three,
Awakening the body.
Two,
Feeling your clothes against your skin.
One,
Soft,
Relaxed body.
And settling back into your organic,
Rhythmic,
Tidal-like breath cycle.
Easy in and easy out.
Deep breath in,
Deep breath out.
Again,
Deep breath in.
Sighing that deep breath out.
Once more,
Deep breath in.
And sighing,
Allowing the heaviness of your body on the way out.
Wiggling your fingers and toes.
Maybe gently stretching the body long.
Taking a few more deep breaths and sighs or sounds.
Anything to release any last stale,
Stagnant energy from the body.
Fluttering your eyes open.
Peacefully coming back to your awakened reality.
With calm,
Groundedness,
And cheery bright eyes.
Have a beautiful day,
Dear one.
