Sit comfortably and rest the tip of your tongue on the roof of your head.
Keep the roof of your mouth behind your top front teeth.
Breathe steadily through your nose.
Put your attention on the soles of your feet and feel your feet relaxing,
Toes in step,
Ankles softening,
Releasing the weight of your body.
Feel that relaxation flow up your legs,
Your shins,
Your calves,
Your knees,
Letting go.
Feel the relaxation flowing up your thighs,
Into your buttocks,
Your hips,
Your pelvis,
All relaxing,
Letting go,
Softening and spreading.
Feel your belly softening as it rises with each in-breath and falls as you breathe out.
Feel your ribs relaxing,
Spreading,
Making room for all of your organs to settle comfortably into this spacious,
Relaxed home.
Feel the relaxation flow up your spine,
Relaxing your lower back,
Your shoulder blades,
The tops of your shoulders.
Feel your chest relaxing and that relaxation flowing down your arms,
Your elbows softening,
Your forearms letting go,
Your wrists loosening,
Your palms spreading out,
Your fingers unfurling.
Feel that relaxation flow up your throat and the back of your neck.
Feel your scalp relaxing,
The crown of your head softening and opening.
Feel all your little hairs and their follicles letting go,
Relaxing and that relaxation flowing over your forehead,
The skin and the muscles of your forehead softening,
Spreading,
Relaxing,
Letting go.
Feel that relaxation flow over your ears,
The muscles around your ears,
The cartilage of your earlobes,
All softening,
Relaxing,
Letting go.
Feel that relaxation flow over your temples and around your eyes,
The muscles around your eyes softening,
The skin around your eyes letting go and your eyeballs growing heavy,
Resting in the hammock of your eyelids.
Feel that relaxation flowing over your cheeks,
Your cheeks softening,
Growing heavy and your chin relaxing.
Feel your chin growing soft and heavy and that relaxation flowing over your nose,
Your nose growing very soft and heavy,
Breathing without any effort.
Feel your lips relaxing,
Soft and smooth and heavy and the relaxation flowing inside your mouth,
The inside of your lips relaxing,
The inside of your cheeks soft and smooth.
Feel your upper palate,
The top of your mouth softening and spreading,
Your tongue growing heavy as it relaxes.
Feel your lower palate relaxing underneath your tongue,
Your gums and your teeth relaxing too.
Imagine that you are standing inside the cave of your mouth,
You are very small,
The cave seems very big,
It's mysterious and familiar all at the same time.
You have a very bright light in your hand and you can see anything you want inside this cave by pointing your light at it.
So have a good look around the walls of the cave,
The ceiling,
The floor.
Notice what draws your attention in this cave,
Maybe it's something interesting,
Bright,
Eye catching,
Maybe it's something in the shadows,
Dark and mysterious.
Shine your light to look closer,
To illuminate,
You can walk over to that part of the cave and have a really good look at the top and the bottom,
The back and the front,
The sides.
Your light is a very special light that can even look inside like an x-ray or behind.
Invite the essence or energy of this interesting part of your mouth to come out and meet you in the safety of this cave,
In this healing space.
And with relaxed curiosity,
Allow whatever form this essence or energy chooses to present itself as.
It doesn't have to make sense,
It doesn't have to be real or true.
And welcome with gratitude this essence or energy that has come out to meet you in the cave.
Hello and thank you,
Have a good look.
This if it changes as you pay attention to it,
As you welcome it with gratitude.
And you can ask this essence of this part of your mouth,
What do you need?
And allow with relaxed curiosity any kind of response,
Maybe pictures or words,
Memories,
Might be a physical sensation in your mouth or somewhere else in your body.
It might be a big rush of emotion or a tiny tickle of an idea.
It might even feel like a distraction that is completely unrelated.
Allow for the possibility that anything that comes into your awareness when you ask this question,
May have some kind of response.
Is there anything that you want me to know or that you want to tell me?
Is there anything you want to give me or show me?
Is there a place outside of this cave that you want to take me?
You can pause the recording here if you want to continue meeting with the essence of this part of your mouth.
Or you can start to come back and say thank you and maybe promise to visit again.
And return from the cave into your body in the here and the now.
Taking some deeper breaths,
Wriggling your fingers and your toes,
Having a big stretch,
Opening your eyes and perhaps journaling about what you learned in the cave of your mouth.
