You you you You're a few deep breaths into the belly Checking your posture spine aligned shoulders relaxed but not pulling chin slightly tucked in hips slightly tilted and sinking into your cushion letting the cushion hold you,
No effort notice any pulling away from the cushion any resistance that you're sinking in bringing your awareness back to your chest your chest your body bringing your awareness back to your gaze the soft eyes,
The relaxed eyes with each out breath relaxing them more it's as if you've got no eyes just be as your experience happening where the eyes used to be notice that relaxation radiating out radiating out from the eyes to your cheekbones,
Your forehead,
Your temples and you'll start to follow along with your relaxation as it spreads out in all directions from the eyes the jaw,
The back of the head the eyes the jaw,
The back of the head the ears that point where the spine meets the skull all relaxing and sinking deeper into your cushion as you relax letting all the effort just flow away and your relaxation continues to spread down the neck noticing how the whole body starts to follow along as you flow the relaxation down radiating out like warm sunshine throughout the whole body melting the tension,
Relaxing the muscles relaxing the marrow in the bow all the way down,
All the way in how the pleasure that arrives and arises throughout your whole body when you just let it go let go of all those holding patterns,
All that tension just resting notice how heavy you feel,
Heavy and relaxed you can feel the effect of gravity on all your muscles and bones it's not a problem it's like you can feel that pulling down into the earth and you can fully relax into that you won't get squashed or crushed if you let go just allow that sensation,
The sensation of gravity on the body no more fighting it,
Just letting it be until the body is so relaxed that when you look in your sensory experience it becomes increasingly difficult to notice where the body is in your sensory experience because all the sensations of all that tension is no longer present it means it's making it harder and harder to actually locate where the body is in your sensory experience notice the definition of the body is not a sign the sense of body is starting to disappear and melt along with the tension and when you look in your sensory experience it's getting harder and harder to differentiate anything anymore sensation of space,
Depth of perception and hard to locate anything in time and space anymore by letting go of all of these tensions these tensions that keep you anchored in a sense of body here and now and those tensions disappear you're replaced by this vast empty spacious awareness and you can rest in that vast open spacious awareness nothing to do,
No letting go no one to be just this natural state of resting and it is resting start to notice your sense of I am-ness it's normally located just in the sense of physical body I don't know if you can no longer tell where that sense of I am-ness is either the sense of I am-ness seems to permeate the whole of your experience you can keep looking in all directions and through all of this flickering sense of time and space but all you find is I am-ness wherever you look an ever present sense of I am-ness that you've just not noticed before because when you see it's here,
Everywhere and you know it's always been that way and you realise you've just never noticed it before and noticing how relaxing that is to the scared animal inside the terrified reptilian brain notice that when you pay attention to the I am-ness in everything everywhere,
Through time and space the ever present now-ness something deep inside you relaxes something deep inside that rarely ever relaxes it's starting to let go feel the incredible sense of lightness that arises when it does let go the joy of being the joy of just being this outside of fear,
Outside of contraction yeah,
When nothing can touch you,
Nothing can harm you,
Because it is all you feeling good or bad,
Right or wrong notice how easy it is to forget this ever present I am-ness how easily we let go of it again but yet we have the choice to put our awareness here but keep coming back to the sense of relaxation when you do you will help anchor it in the body imprint this experience in your body to really pay attention to that new groove in your sensory experience,
Being cut really notice that on a cellular level the whole body is letting go notice how incredibly peaceful it's becoming there's a depth of silence here that's so nourishing,
That's so all inclusive and pervades everything so silent and peaceful as you really allow this much silence,
This much relaxation in notice how there's still a few spots in the body that are just not wanting to let go can't quite follow along,
Not quite feeling safe enough notice what happens when you bring your attention to those spots in your sensory experience just bring your awareness,
Don't try and do anything notice your sensory experience changing as you do that but not wanting it to change,
Having no agenda for it to change just watching it naturally change by bringing awareness to it you
