Please sit in any comfortable meditative posture.
Maintain a nice straight back.
Hands on your knees.
Or palms facing up if you wish to lay down for this practice.
Gently close your eyes and mouth.
Let's start by taking in a long,
Deep breath.
Breathe in through your nose and breathe out through your nose.
Notice your breath.
Follow your breath from beginning to end.
Be in each breath.
One breath at a time,
Just allow yourself to be present in this moment.
Letting go.
Allow yourself to be totally still and silent.
Embrace this stillness and silence.
Immerse yourself in the space that surrounds you.
Be one with this moment.
Allow all external sounds to move through you.
Try not to interrupt or identify with any of the sounds.
Simply allow this present moment to be as it is.
Let go of any expectations you may have.
Try to disengage from your mental chatter.
When a thought arises,
You can remind yourself to acknowledge this sound or this thought and then let it go.
Return back to the present moment of your consciousness.
Let go of your body.
Let go of your thoughts.
Simply let go.
Allow yourself the complete freedom to fall into emptiness and be still.
Feel what it can be like to really allow yourself to feel transparent.
Now focus your attention on your heartbeat.
Feel your heartbeat.
Tune into the vibration of each heartbeat.
Try to internalize your sense of hearing.
Tune into what's happening on the inside near your heart.
And feel the vibration of each palpitation that your heart makes.
As you become more aware of your heartbeat and the sensation of being in touch with it and what it can tell you in this very moment,
Let go of your breath.
You no longer need to control your breath.
Simply allow it to be just the way it is.
For the next few minutes,
Allow each heartbeat to take you deeper into your body's intelligence.
