Take a few moments to get into a position that feels as comfortable and aligned as possible.
Allow the eyes to close and take a few slightly deeper breaths.
On the out-breath let the body sink and release.
Feel the whole plane of the back of your body in contact with the surface beneath you.
Enjoy all the meeting points where your body is touching this surface.
Take your attention down to your feet.
Feel into the heels.
Notice any naturally arising sensations in the heels.
No pressure from contact or any other subtle sensations.
If you feel little or no sensations in the heels,
Still bring the whole of your attention here as if it is the only place that exists in your awareness.
Now feel the contact of your calves.
Notice any sensations here.
Here in the calves,
Sensation feels most vivid.
Notice that anywhere attention is focused,
The feeling sensation becomes amplified.
The back of the knees,
Up into the backs of both thighs and buttocks.
Move your awareness out to your hips.
Deep inside your right hip joint.
Deep inside your left hip joint.
Expand your awareness up into the base of your back.
Feel into this area with your attention.
The middle and upper back.
Both shoulders.
Let them sink and soften.
The back of your neck and back of your head.
Do a final check to ensure you have enough support for the back of your neck and head.
And if you need to move even slightly,
Do this now so that your body is taken care of and nothing distracts you as you go deeper.
Now pause for a while and notice your breathing.
The in and out of your breath.
Anywhere you can feel it entering and leaving your body most vividly.
Perhaps at the entrance or inside of your nose.
Or you might feel it more when it reaches the throat and inside of your upper chest.
Feel the subtle rise and fall of your body.
As it falls,
Release it even more into the support beneath you.
Now move your awareness from sensing the body and breath to deep inside the body.
Feel for any subtle sensation on the inside of the body.
Notice where the observing self is.
Move deeply into the inner space of just being,
Where you are completely aware and completely relaxed.
Notice that this sensation of being feels completely natural and familiar.
It does not need any effort or special state of mind.
Without changing it,
Tune back in to the rhythm of your breath.
It may have slowed down and deepened or be in the process of settling and finding its deeper balance.
Allow your body to take extra breath if it needs to.
Sometimes as it finds its slower rhythm,
This will happen.
Do not try to control any of this,
Just let it happen naturally.
As you breathe,
Merge even more into a relaxed,
Alert sense of beingness.
Perhaps in the centre of your head,
You can now locate the presence of I am.
Wherever you can most easily locate it,
The sense of self,
Presence itself.
Place your full attention here.
Strengthen the connection by breathing in towards the self and stay with it as you breathe out.
Notice the sensations in your body may have changed as your mind has deepened into being.
Perhaps there are more sensations on the surface of your face,
Between the two eyebrows,
Across the forehead,
In the right eye socket and around it,
In the left eye socket and around it,
At the bridge of the nose,
In the right cheekbone and left cheekbone,
In the area between the top lip and bottom of the nose,
At the front of the throat.
You may be able to feel the energy inside your inner ears as you deliberately listen for sound for a while.
The silence and stillness underneath any sounds you can hear.
Now return to the sense of I am.
Notice where you can most deeply connect with this inner you.
And place your attention there,
In the very epicentre of everything that can be experienced.
Here is the absolute sense of self,
Yourself,
Where you can fully rest and renew.
The place that true self-confidence can be found.
Deep inside the mind,
Inside the deep self,
Is where you can find deepest peace,
Infinite belonging,
The one place of complete safety.
Continue to breathe in towards the self and out from it.
The place where your relative self and absolute self merge,
Like tributaries flowing into the ocean.
Never separate,
Only accept in the way we thought about them.
Connect deeply from this well that is depthless.
Knowing that it is a sanctuary you can always return to.
A place where confidence is assured.
Feel the joy,
Thankfulness and freedom with which your being meets this place of limitless peace and comes home.
Very slowly,
Start to become aware of your physical body again.
Perhaps minutely move the fingers and toes and stretch gently in whatever ways you need to.
Continue to lie on your back or roll onto your side.
With a soft focus,
Gently open your eyes and become aware of the room and rest with whatever you have experienced for as long as feels right for you.
