Making yourself really as comfortable as possible before we begin.
Support yourself with any props that you might need.
You could bring a bolster or a pillow under the knees.
Perhaps covering the body with a blanket to stay warm enough.
Starting to just feel the weight of your body drop down.
Feeling how supported and how held you are by the surface beneath you.
Feeling how it's safe to completely release the weight of your body.
Down into that surface.
Trusting that it will hold you.
Allowing any holding on or gripping inside of your body to soften now.
As you release.
And soften the muscles in the face.
Enjoy.
Letting your bottom jaw be heavy and relaxed.
Letting your tongue softly rest.
On your lower palate.
Be aware of your breath.
As it arises and it falls.
Coming and going through the body like a wave in the ocean.
Gently start to draw your attention down the body towards the feet.
Being aware of the sensation of all ten toes.
And the soles of your feet.
Give up thinking now and surrender into feeling.
Sensing.
Noticing the sensation in the feet.
Spreading the awareness to the heels of the feet.
The arches up through the sides and the tops of the feet and toes.
And being aware of both of your feet together.
Repeat these words silently to yourself.
Feet.
I trust that you are part of me.
I hear you.
I am listening.
And now moving your attention up towards your ankles.
To spread the awareness up the calves and the shins.
Being aware of the whole surface area and inside of the lower legs.
Or spreading that awareness up towards the knees.
Feeling the kneecaps.
And the space behind the knees,
At the back of the knees.
Letting your awareness travel up through your thighs.
Through all parts of your thighs,
The back of the thighs,
The tops of the thighs.
And sending that awareness all the way up towards the hip joint.
Holding in your awareness both your right and your left leg together.
Both legs together.
And repeating these words silently to yourself.
Lengths.
I trust that you are part of me.
I hear you.
I am listening.
Let those words seep and sink deep into your body being.
Deep into your awareness.
And then moving your attention towards your pelvis area.
Feel the whole of the pelvic area.
The tailbone.
The genitals.
All the bones,
Flesh and the fascia that fill this area of your pelvis.
Being aware of any sensation.
And silently repeating.
Pelvis I trust that you are part of me.
I hear you.
I am listening.
Now drawing your attention and your awareness into the lower back and sacrum.
Feeling the whole surface area and space of your lower back.
And traveling that awareness upwards towards your mid-back.
Your upper back,
Shoulder blades.
And following that all the way up to the back of the neck.
And now feeling and sensing the whole of your spine from your very top vertebra at the top of your neck.
All the way down.
Through each vertebra.
Down all the way to the sacrum and the tailbone.
And now feeling the whole of the back,
The whole area of the back of your torso together.
Repeating these words.
.
.
Back.
I trust that you are part of me.
I hear you.
I am listening.
Shifting your attention now to the middle of your torso.
The area above your pelvis and below your heart.
Your solar plexus area and all the space around it.
Encompassing also your gut.
And all the space around your gut area.
Just feeling and sensing,
Letting go of any thinking.
Surrendering into sensation.
Present moment awareness.
Sensation in the gut area.
Gut.
I trust that you are part of me.
I hear you.
I am listening.
And now moving your attention,
Your presential awareness.
Up to the heart space in the center of your chest.
And all the space that surrounds the heart space area.
Allow your awareness of sensation to spread outwards towards the front of the chest,
The sides,
And back awareness of your heart space spreading out in all directions.
Heart.
I trust that you too are part of me.
I hear you.
I am listening.
And now traveling your awareness up towards your throat space.
The center of your neck and feeling and sensing the throat center and all of the space around the throat center.
Throat.
I trust that you are part of me.
I hear you.
I am listening.
Now traveling your awareness,
Your attention.
Your presence up towards your head Feeling and sensing your brain inside of your skull.
The mind.
Also feeling and sensing all the space around your head.
Your skull your hair and hairline your face.
And all of your features.
Eyes.
No.
Mao.
Yeah.
Jaw.
Tongue.
The whole of your head.
And brain.
Together repeating these words to yourself.
Head.
I trust that you are part of me.
I hear you.
I am listening.
And allowing those words to sink deep.
Deep into your consciousness.
Being aware now of your whole body simultaneously.
Inviting in a sense of ease and trust into every cell of your body.
Every cell of your body.
Yielding and softening to this energy of trust and surrender.
Allowing the full aliveness of you.
And now.
.
.
Start to visualize and imagine.
A beacon of light starting from just above the crown of your head.
Feel this light channel down,
Spread down through the body like a beacon,
Like a stream all the way down through the center of you,
Through your pelvis and down towards your feet.
Start to feel,
Visualize,
Imagine the energy moving from the crown of your head down through the center of you,
Down through your pelvis area and towards your feet.
And feel the force,
The current of this energy moving in both directions,
Up and down through the body.
Feel how it can flow,
Shine.
Moving both from head,
Pelvis to feet.
And feet,
Pelvis to head.
As you continue to imagine and visualize this energy feeling That current,
That force,
Strengthen.
To flow with even more force and fluidity.
Really sing.
Your image of the beacon of light.
Allowing that energy,
That light source or that movement to just flow freely and expand into all parts of the body.
Out to the edges,
To the fingertips and toes.
Feeling the expansion through all the parts of you feeling that expansion soften into you.
And feeling yourself soften into that expansion.
Just noticing the natural rise and fall of your breath.
As it comes like a wave through your body,
In and out.
Notice the surface beneath you which is holding you.
And when you are ready,
Invite some very soft and intuitive movements.
Notice which parts of you want to start to move.
And allow that movement to gently spread through your body.
Taking any form that it wants to take.
Allow that movement to expand through you.
Perhaps expanding into a stress.
Cove.
Slowly,
Slowly letting that movement bring you up.
Towards the seat or standing.
And I will leave you here to explore.
Whatever movement Or action.
Comes naturally and intuitively to you.
Maybe you want to keep moving.
Maybe to sit and journal.
Or anything else that arises.
Wholeness of your being.
