This meditation practice is best done lying down.
Lie down on your bed,
On a mat,
Or on a rug,
In a place that you'll be undisturbed,
And gently close your eyes,
And notice if there are any adjustments or distractions that you could eliminate before you start your practice.
What can you do to bring yourself fully here,
Into the present moment?
Maybe making yourself more comfortable.
What are you letting go of as you arrive here?
There is a mindset shift as you begin your practice.
Letting go of the external distractions of the world.
You have chosen to be here in this moment.
How do you want to use this time?
Feel into your response.
I'll give you a few moments to set your intention now.
And draw your attention to the breath and the body.
Take nice,
Slow,
Deep breaths.
Take a deep inhale and feel your belly rise.
Exhale,
And let your belly sink.
And continue to breathe and relax as I count down from ten to one.
Ten.
Feel your head and neck sink into the mat.
Nine.
Relax the muscles in your face.
Eight.
Feel your shoulders and shoulder blades melt into the mat.
Seven.
Relax your arms and hands.
Six.
Feel the back of your ribs touch the mat.
Five.
Let your lower back relax into the mat.
Four.
Feel your buttocks sink into the mat.
Three.
Relax your pelvis,
Legs and thighs.
Two.
Feel your calf muscles on the mat.
One.
Let your feet fall out to the side.
Continue to breathe deeply.
Take a deep inhale.
And as you exhale,
Let your entire body fall completely heavy onto the mat.
And again.
Deep inhale.
And exhale.
Completely letting go.
Let your body fall heavy.
Sinking deeper and deeper.
Just letting go.
And begin to open all of your senses.
Welcoming the environment around you.
Touch.
Temperature.
Sounds.
Smells.
Memories or images.
And notice the space all around you.
The space in front of you.
Behind you.
To the left.
To the right.
Invite stillness into the body.
The body quiet.
Still.
Tranquil.
And draw your attention to the space inside your head.
Explore the space inside your head.
The space inside the ears.
The space inside the nostrils.
The space inside the throat.
The space inside the chest.
The space inside the abdomen.
The space inside the pelvis.
And notice the space inside the entire body.
And the space outside the body.
Feel your attention rotate 360 degrees around you.
Noticing the space all around you.
And now draw your attention backwards and forwards.
Between the space inside the body.
And the space outside the body.
And now feel into both at the same time.
The body dissolving into space.
And experience this nothingness.
Nowhere to be.
Nothing to do.
Nowhere to go.
Simply just enjoying this feeling of spaciousness.
Notice what's present now.
And notice how you do not desire for anything here.
Being here is enough.
Notice time.
A sense of timelessness.
Free from past and future.
There's just this moment.
Notice how easy it is to be.
An effortlessness.
Notice how your personal filters have dropped away.
How self has dropped away.
Beyond the I,
Me or mine.
Our roles no longer exist.
Simply being here is enough in this moment.
Notice how you're connected to everything.
And welcome the sense of pure awareness.
And notice the freedom in this free flowing pure awareness.
And as you lie here.
Begin to blink your eyes open and closed.
Bringing this flow state with you.
Begin to observe and notice all the objects in the room around you.
Taking your time.
And when you're ready.
Begin to reorientate yourself to your surrounding.
Coming back to your wide awake and alert state.
