This meditation practice is best done lying down.
Lie down on your bed,
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 now do to bring yourself fully into the present moment,
Making yourself more comfortable?
What are you letting go of as you arrive here?
There's 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.
Now bring 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.
Continue to breathe and relax as I count down from ten to one.
Feel your head and neck sink into the mat.
Relax the muscles in your face.
Eight.
Feel your shoulders and shoulder blades melt into the mat.
Seven.
Relax your arms and hands,
Releasing any tension.
Six.
Feel the back of your ribs touch the mat.
Five.
Let your lower back relax into the mat.
Feel your buttocks sink into the mat.
Three.
Relax your pelvis,
Legs and thighs.
Two.
Feel your calf muscles on the mat.
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 into 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 your senses.
Welcoming the environment around you.
Touch.
Temperature.
Hearing.
Sounds.
Smells.
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.
Allow everything that you hear.
Think.
See.
Or feel.
Be just as it is.
And notice what's present here.
This simple feeling of being open.
Body open.
Heart open.
Feel into the spaciousness of the body.
The body light.
Relaxed.
Spacious.
Relax the head.
Face.
Eyes.
Shoulders softening.
Arms.
Hands.
And notice any sensations in the hands.
And the spaces in between the fingers.
Now the chest.
Abdomen.
Hips.
Feel into the thighs.
Back of the knees.
Ankles.
Feet.
Sense the space around the toes.
Feel into the space in between the toes.
Body relaxed.
And begin to notice your breath.
The gentle rise and fall of your breath.
During inhalation and exhalation.
Like the ebb and flow of the waves.
The breath rises.
The breath falls.
The body functions by itself.
And notice the two streams of air entering both nostrils.
And where they meet at the midpoint.
Focus your attention here.
Attention just behind the eyebrow centre.
Continue to inhale into that space.
And now imagine your mind as a still lake.
Smooth.
Flawless.
And notice a ripple whenever there is a thought.
Emotion.
Or sensation.
Each time the lake returns to complete stillness.
Now imagine the world outside does not exist.
Just for the next few moments.
There is nothing that exists outside of you.
Relax your thinking mind.
And feel into the liveness that is you.
Feel how it is to be.
And if you feel like you're getting caught up on a thought.
Let it go.
It doesn't need to be here.
If you feel like you're getting caught up on an emotion.
Let it go.
If you feel like you're struggling.
Let the concept of struggle go.
Let everything go.
And become aware of your awareness.
Be conscious of your consciousness.
That exists within you.
Right now there is nothing outside.
Nothing to do.
Nothing to think.
Nothing to be.
Just nothing.
No effort is needed.
Simply just awareness.
And notice how awareness has no shape.
No form.
No name.
No edges.
Just this space feeling.
Beyond time and space.
It's a blank canvas that all is arising within.
Take time to notice this nothingness.
And notice how you have a body.
But at the same time you are not your body.
How you have emotions.
But you are not your emotions.
How you have thoughts.
But you are not your thoughts.
Notice how you are aware of your body.
Emotions and thoughts.
But you are not them.
You are not what you think.
And you are not what you believe.
Feel into this experience.
And now begin to welcome back your personality.
Who you are.
And notice this ability to have a self.
And also the awareness that you are more than just this self.
And set the intention to notice this awareness at different times of the day.
This non-local self.
Begin to take several deeper breaths.
Bringing some gentle movement into the fingers and toes.
And slowly begin to reorientate yourself to the room.
Blinking your eyes open and closed.
Coming back to your alert state.
