Autumn Lullaby

Let your body really feel the difference between tension and relaxation so let's lift up the legs and squeeze the muscles and then releasing and letting go legs softening back down good and then raising your hips squeezing your bum holding and gripping and then hips softening back down and just let the weight go good and then press your lower back down hold just for a moment and then release feel that lovely wave of relaxation that arises by itself at the moment that you let go and then squeeze your fingers into your palms make a tight fist tense your upper arms spread your fingers out wide and then allow your arms to float back down and hand over the weight good and then just for a moment raise your head feel the weight of your head and then offer it back and completely release the weight of not just your head but your whole body okay so let's let's take a really nice deep releasing breath together to acknowledge the transition that we're making together now so lovely deep breath right down into your belly punching and squeezing your shoulders right up to your ears and then let your body go let your body go and in your own time as the energies of your mind body system are now settled down naturally let's take a few more of those really slow low releasing breaths so taking your time and slowing your breath right down take your time with stopping and dropping really giving yourself a break and let your breath flow with ease right down into your belly and then just give the exhalation away with a lovely long and soft sigh through the mouth put a frame around this time this is a time that's yours just for you dropping the past just letting it drop away and setting aside the future even one moment from right now take as many of those really slow low releasing breaths as your mind body system needs to feel safe really safe to just let it all go and whenever you're ready let your breath be natural and let's set an intention together a promise to ourselves to really be here to devote this time and our full attention to each moment fully breath by breath by breath let the weight of your whole body melt into the ground the weight of your head shoulders sinking down and just for now see if you can stay with the subtle feeling of your breath not changing it now,

Not controlling it,

But just noticing body breathing and if you drift off let that be okay absolutely no judgement but in any moment that you notice that you've drifted off in that moment you are already free and we just recommit to that promise of really being here a loving commitment to now,

To here staying with that very gentle whisper of breath as body breathes and let the weight drop maybe just a little deeper just being is enough and just being is completely effortless,

Just a sinking back feel where your body makes contact with the surface it's resting on feel that meeting point one sensation just really welcome that feeling where body meets that support feel the inside of your mouth the space inside your mouth just the sensation tongue roof of the mouth the natural taste inside the mouth no commentary,

No meaning just the immediate experience inside of the mouth and let it soften throat settling down and softening of the whole face the mask melting you don't have to wear any particular face right now let your jaw soften skin releasing its weight and the softening of the ears the ear canals and no need to grasp at any sounds or the words let your whole being just receive whatever comes without keeping anything,

Nothing to hold or follow eyes softening right back temples eyebrows space between eyebrows resting open and the feeling behind eyes softening and expanding into the wide open space of you just being let this be a time of allowing,

Of surrendering to the flow of your experience as it unfolds naturally not getting involved and now welcoming the sensation brain brain releasing and letting go just a very subtle sensation feel the weight,

Brain right side of brain just the feeling left side of brain let it come to you nothing to analyse nothing to figure out or understand so brain can come to its natural state resting in the warm fluid that surrounds it and thoughts can come and go let them be free not pushing them away and not getting involved the whole head pouring like liquid into the space beneath above and all around a friendly,

Loving,

Welcoming space that has already said yes let this,

Whatever this is,

Just let it be a mystery the sensation back of the head base of the skull back of the neck shoulders emptying out and the space receiving all the layers of holding and as we offer up each layer to presence the deeper one arises we just offer up everything just as the leaves fall from the trees let everything fall away with ease safe to let it all fall away all the roles you play the controlling,

The managing feel the experience right hand give the sensation time right hand just the feeling back of right hand palm give the sensation space right palm seeping into that welcoming,

Loving space of just being wrist forearm elbow upper arm shoulder right side of back right side of chest center of the chest waist hip thigh knee back of knee shin calf ankle heel sole of right foot releasing and letting go softening into just being and I welcome the raw,

Immediate sensation left hand and let it come to you back of left hand the palm really give that sensation time don't try to keep it let the sensations flow left palm thumb second finger third fourth fifth sixth seventh eighth eighth eighth eighth shoulder left side of chest center of the chest left side of back waist hip thigh knee back of knee shin calf ankle heel sole of left foot releasing and letting go welcome the feeling of this whole body whole body pulsating with life feel the waves of vibration the tingling and let this body come undone set your body free free to empty out of all that's not needed and giving yourself the gift of your full presence really being here to meet every feeling every sound listening to this whole moment as a wide open undefended presence and just as the tree gives up its leaves give it all up without any resistance the tree allows the leaves to fall with no doubt that new life will return so trusting now that it's safe to just let it all go to allow the flow be like the tree that just lets it all fall away no name no form nothing to hold and yet you are feel your whole body a mass of aliveness tailbone softening down safe just to be here and in the silent space that we share together now see if you can rest here as you naturally are before you are anything fully present and simply beginning afresh if you leave just keep coming back right here right now let's rest in the healing balm of just being together in the silent space of just being in the silent space no name no form no name no form no name no form Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva Om Nama Shiva You are aware,

You are present and conscious even as body sleeps I'm speaking to that within you which is infinite and eternal knowing and being Feel your body,

Welcome the feeling of your whole body the feeling of aliveness the tingling in the palms of your hands the pulsation as your heart beats wide open and free and when the tree has shed every one of its leaves there's an openness to that new growth Feel the space now,

Space for clarity clarity to see what really matters just staying wide open,

Receptive and available to whatever comes to you without any trying Om Nama Shiva Let's take a few really slow,

Low releasing breaths and just let that breath flow in and let it flow into your belly with ease,

Give the exhalation away and spending a few moments now receiving and giving back inhaling a lovely long,

Slow,

Deep breath and then just giving it away handing over that last bit of holding that last bit of trying nothing to achieve nowhere to get to just here now and your body receiving that gift and enjoying that simple pleasure drinking in and feeling every drop of that nourishment and breathing out all that's not needed letting it fall away with ease so that there's more space to receive the new remaining wide open to whatever comes as we call forward from the depths of our deepest being a prayer for your life without referring to your mind but what does your heart long for more than anything else and I'll let that come to you trusting that this prayer has been heard and witnessed by the source of all that is and trust the process of it manifesting in your life keep breathing slowly and deeply nourishing yourself like your whole body is breathing every cell receiving that nourishment and every exhalation like a doorway into the peace of just being a peace that's yours wide open wide awake a direct meeting of whatever wants to be seen and heard and felt meeting each moment fully with courage with a loving commitment to now feel where your body meets the ground feel the sensation body and ground whatever surface you're resting on and let the feeling of your body pour into that sensation one sensation may you be well may you be at peace and may you be happy