Find a comfortable position lying down on your back or sitting comfortably in a chair or on a cushion.
Allow your eyes to close if you are comfortable with that or find a point upon which to softly gaze.
Begin to receive the natural flow of your breath just as it is.
No need to change,
Adjust or shift anything.
Be curious about the sensation of your own breath,
Your own life force.
Allow your breath to become an anchor to the present moment and when you catch yourself drifting away,
Gently bring yourself back to the next breath,
Continuing to receive its breath.
To whatever extent it is possible in this moment,
Invite your body to soften and release into the support beneath you,
Consciously softening your muscles,
Your joints,
Even your organs.
You might even create a little space between your lips and your breath can flow in and out of any airports in your body,
Your nostrils,
Your mouth.
It may even feel like your breath is flowing in and out of your pores.
Draw your awareness now down to your feet.
Notice the sensations that are present.
You might sense temperature,
Tension,
Softness,
Tingling vibration.
On the next exhale,
Imagine you could soften your feet completely without forcing or struggling,
Just letting go.
Draw your awareness up to your calf muscles.
Be present and curious to the sensation and if you wish,
On the next exhale,
Imagine you could soften this part of your body.
Drawing your conscious awareness to your knees,
Considering the sensations that are here.
And breathing out,
Letting it go.
Breathing up to the backs of your thighs,
Feeling the sensation of the contact with the support beneath you and allowing your thighs to melt into that support.
Drawing your awareness around to the front of your thighs,
Noticing and letting go simultaneously.
Awareness moving up to your buttocks now,
Releasing and softening these muscles.
Now that sense of relaxation to move into your hips.
Invite your awareness to shift into your belly and abdominal area.
You may feel the breath rising and falling here.
Thanks for listening.
Invite these muscles to unwind.
Allow your awareness to drift down into your lower back.
Slowly begin to scan up your spine vertebra by vertebra.
Imagining space being created between each bone as the muscles on either side of your spine sink ever deeper into the support beneath you.
As you arrive at your neck,
Allow the muscles here to let go as much as possible so that your head can sink into the support beneath you as well.
Allow your face to become completely expressionless.
Draw your awareness to your shoulders and imagine that they can melt away from your ears.
Continue to follow the path of your arms.
Moving down through the elbows.
Your wrists,
Your fingertips,
And settling your awareness on the sensation in your palms.
Notice the temperature here.
The vibration,
The life force.
Moving almost imperceptibly slow,
Bring the palms of your hands together.
Rub your hands back and forth against one another to create warmth and energy.
Place your hands over your heart and feel the sensation of this connection.
Imagine that under your hands there is a door that leads directly into your heart center.
Before you enter,
You may want to consider what your intention for this exploration will be.
What is it that you hope to find here,
To experience,
To receive?
And when you're ready,
Imagine that you could enter,
Cross the threshold,
Into your own heart.
You can carry your intention with you as you become very curious about what's happening here.
You might imagine that your heart is like a room.
You look around with curiosity,
With wonder,
And ask yourself,
Who lives here?
Who inhabits this heart space?
Imagine the world that resembles your goal.
You You You You You You You You You You You You You You You You You You You Knowing that you can return any time Consider if there's anything you'd like to bring with you from this journey into your heart What has stood out for you?
What seems relevant?
If it feels right,
Set the intention to return here again from time to time You You You You You You You You You You You You Thank your heart for its wisdom Namaste
