Pausing now to find a few minutes of relaxation in your day.
Sitting comfortably,
Relaxing the face and jaw and shoulders.
Take a nice full breath in through the nose.
Exhaling completely through an open mouth and again breathing in.
And out.
Feel the body releasing.
Feel the energy in the body,
Throughout the body.
Kind of tingling sensation.
Coming into what is sometimes called the experiential body.
Which is directly known,
Sensed or felt by awareness.
We'll begin first in the heart space.
Bringing your mind to the centre of the chest,
Gathering your awareness there,
Noticing whatever there is to be noticed.
This could be on the physical level,
The beating of the heart,
The expansion of the lungs on the inhalation,
The movement of the ribs,
The fascia,
The skin.
It could also be the energetic level,
The heart,
Meaning the emotions,
The feeling,
Presence of the heart.
Continuing to release through the exhalations as you settle in.
And then dropping the attention down the centre of the body into the belly.
Somewhere around the level of the navel or just beneath the navel.
Let the breath come right down into a soft open belly.
And let the mind rest down in the belly.
Just knowing the gentle,
Natural rhythm of the breath.
From this lowered point of view.
Placing your mind deep in the belly.
Letting it ride gently up and down with the breath.
Feeling the breath in the body from this vantage point.
Feeling the softness of the front body,
The muscle and spine of the back body here.
And the quiet energy of the mental body in the belly,
Muted,
Soft,
Relaxed.
Notice any tendency of the mind to want to rise up into the heart or up into the head.
Just gently draw down to the belly or even down right to the root and then let it drift back up to the belly.
Allowing any sense of relaxation,
Well-being to deepen,
To open.
Feeling this clear,
Still energy fill the legs and feet and the hips.
Let it fill the whole belly and up into the chest,
The arms,
The hands,
The head and neck.
Let this stillness and clarity expand outside the body,
Letting the edges of the body dissolve.
And continuing to rest in this way for as long as you like.
