Close your eyes and notice the black screen in front of you.
Or are there images?
Colors.
Movement.
Light and dark.
Now go with your awareness to the feeling of your eyes.
How are they?
Do you feel the muscles?
Skin.
Eyeballs.
Can you feel where the lashes are attached?
Now let go of your eyes.
What can you hear?
Notice any sounds arising.
Listen to the sounds furthest away.
Outside of the room or the space you are in.
Than inside the space.
Just let those sounds be as they are.
Without judgements Then listen to the sounds inside of your body.
Can you hear your heart beating?
The blood's pumping through your body.
The soft in and exhales of your breath.
And slowly bring your attention to your breath itself Be curious.
Where do you feel that you're breathing?
Just observe and don't influence the breath.
Do you feel the cold air going into the nose?
The warm air leaving the body.
Can you feel it passing through the throats?
Feeling the lungs Is your breath high in the chest?
Do you notice your belly rising and falling?
Is it deep?
Or is it shallow?
Or maybe both.
Then deepen your breath.
Relaxed shoulders Breathing into the lower belly.
4 3 Two.
One.
And hold for six.
Five.
Four.
3.
.
.
2.
.
.
1 and through the nose slowly breathe out 7 6 Four.
Three.
And one more time,
In through the nose,
4,
3,
2,
1.
Two,
One,
And hold for six.
Five.
For Three.
1 and out through the nose 7 6 5 fully.
And rest there.
Breathing in your own rhythm.
Observing the rising and the falling.
Letting go on each exhale.
Sinking into the ground.
Feel the ground and how it's holding you.
You don't have to do anything.
Just being here.
With your body and your breath.
Then bring the attention to your heart area.
Without thinking,
Let your attention flow to your right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Palm of the hand.
I hate them.
Right index finger.
Right middle finger.
Right ring finger.
Bright pink.
The whole right arm at once.
Then move your attention to the left shoulder.
Lift upper arm.
Left elbow.
Left forearm.
Left wrist.
Left palm of the hand.
Lift some.
Left index finger left middle finger.
Of the ring finger.
Of being.
Whole left arm at once.
And bring your attention to your upper back.
Lower back.
All back at once.
Your right bow cheek.
Right hip.
Right upper leg.
Right knee.
Right shin.
Right close.
Right heel.
Right arch of the foot.
Top of the foot.
Right big toe.
Right second toe.
Right there at home.
Rise forth though.
Right little toe.
The whole right leg at once.
And bringing your awareness to your left butt cheek.
Left hip.
Lift upper leg.
Left knee.
Left calf.
Left shin.
Left heel left arch of the foot.
Left top of the foot.
Left big toe.
Left second toe.
Left third toe.
Lift fourth toe.
Left little toe.
And the whole left leg at once.
Now bring your awareness to your neck.
Front of the neck.
Back of the neck.
Back of your head.
Your face.
And it's up of your head your whole body at once.
Your whole body is sinking into the floor.
Heavy.
Your bones are heavy.
And melting into the earth.
You become the earth.
Stable,
Grounded.
Surat Sun.
Heavier and heavier and more grounded.
And slowly you feel you're becoming lighter and lighter from the earth you are beginning to float into the air.
Light as a feather.
Your witness.
You become the sky.
All-knowing creative.
Always changing.
Without worries.
Lighter and lighter.
And then just before you dissolve,
You come back to the middle.
Both earth and sky.
Both heavy and light.
A state of balance without doing anything.
From where you're resting,
You feel a pull towards a big magical forest.
With every color of green you can imagine.
You see the most beautiful flowers.
The most vibrant colors.
With curiosity,
You examine the flowers in detail.
What colors are they?
Can you feel the softness of the petals?
Can you smell their floral fragrance?
You're totally immersed into the experience of these flowers.
And then you hear someone whispering your name.
You don't see anyone.
And you know it's you.
Your future self.
What does this person look like?
How does it feel to meet your future self?
Golden light is emanating from your future self.
Looking vibrant and alive and happy.
Full of energy.
Full of life force.
Looking into your own eyes,
Your future self wants to share something with you.
You hear the words.
You take them in You thank yourself and you give yourself the biggest hug.
And long embrace.
As that of an old friend.
Heartwarming.
Comforting.
You can always come back to this feeling.
And slowly you let your future self and the magical forest dissolve from your mind's eye and you know and feel you're back in this body.
This beautiful body of yours.
Your heart that is beating.
There for you every day and night.
Your lungs that are breathing,
Providing you fresh oxygen.
Energy when you're inhaling.
And getting rid of things you don't need when exhaling.
Letting go of worries,
Tension,
Fear.
Now take a deep breath in.
Breathing in life,
Health.
And sigh it out through the mouth.
Out everything you want to release.
Another one in.
And out.
Become aware of the sounds.
Of your breath.
And the sounds inside the space you're in.
And outside of the space.
Notice how your body is resting on the ground.
Bring your awareness to your toes.
Move your toes.
And then your feet and feel your fingers.
Move them.
And circle your wrists.
Bring your arms and fingertips as far as you can from your feet.
Big stretch.
And gently open your eyes.
Slowly getting used to the light into the outer world.
The world where you can always choose to come back to your breath.
To come back to your body.
And pause.
And rest.
You don't need anyone's approval.
You know it's important.
You are important.
So listen to your body and listen to yourself.
Life is not to be rushed through.
And you're not a productivity machine.
You're alive and you're here now.
