Lie down and allow yourself to become completely comfortable.
Close your eyes.
And let the whole length of your body be received by the surface beneath you.
There's nowhere else you need to be.
And nothing left to finish for the day.
For this little while.
The day no longer needs anything from you.
You've arrived at the place where doing comes to an end.
Where striving begins to loosen.
And where you no longer have to carry yourself through another moment.
There's a place inside of you that's never been touched by any of that.
The place that's always been whole.
Always been here.
And always enough without condition.
And tonight,
We'll rest here all the way into sleep.
So make any last minute adjustments you need to so that you can stay completely still throughout this meditation.
And feel that you've arrived.
Take a breath in.
And let the day go as you breathe out.
Again,
Inhaling.
.
.
And exhaling,
Releasing.
One more inhale together.
And exhale,
Letting go.
Let the breath move on its own now.
You don't need to do anything.
Just feel how good it feels to stop.
The back of the head is heavy and soft.
The shoulders melting into the mattress beneath you.
The arms and the hands relax.
The whole back of the body melting into what's beneath you.
The hips,
The legs,
The feet,
Completely released.
The whole body is held,
Heavy and still.
And you're allowed to be here exactly as you are.
Now we'll bring in an intention for the practice tonight.
As if we're planting a seed into fertile soil.
Repeat with me.
I am whole.
I am here.
I am enough.
I am whole.
I am here.
I am enough.
I am whole.
I am here.
I am enough.
And now let your awareness move like warm light slowly through the body.
Just to meet each place as though it's always been enough.
Bring your awareness to your right hand.
As though a quiet warmth is arriving here.
You're not changing anything.
You're simply meeting it.
The right thumb.
So often reaching,
Grasping,
And holding.
Tonight it can soften.
It has nothing left to hold.
Now the first finger,
The second,
The third.
Fourth,
Fifth,
All five together.
Palm of the hand.
Back of the hem.
Wrist,
Forearm,
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the waist.
Thigh.
Knee.
Half.
Ankle.
Heal.
Soul of the Foot.
Right big toe.
Second toe.
Third toe.
4.
Pinky toe.
All five toes together.
The whole right side.
Warm and golden.
Now bring your awareness into the left hand thumb.
Second finger.
Third.
4.
All five together,
Warm light spreading here.
The palm.
The back of the hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side waist.
Bye.
Me.
Calf.
Ankle.
Heal.
Sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth.
And pinky toe.
All five toes together.
Feel the whole left side of the body.
Warm and relaxed.
Bring your awareness to the lower belly.
The upper belly.
The whole belly rising and falling on its own.
This belly that's held so much is soft and allowed to be exactly as it is.
The whole chest is wide and soft.
Bring your awareness to the space around your heart.
And surround it with that same quiet warmth.
This heart has never needed to earn its place.
It simply continued,
Beat after beat.
Let it rest inside your awareness now.
And now the upper back.
Meroba.
Lower back.
The whole back,
The whole spine,
Melting into the earth.
The shoulders.
Notice how much they've carried,
Often without anyone noticing.
You don't have to keep carrying tonight.
Let them remember what it feels like to be supported.
Now bring awareness to the jaw.
Feeling the warmth spreading here.
The words you never found.
The conversations that stayed inside of you can rest now.
The chin,
The lower lip.
Upper lip.
Both lips together.
The cheeks,
The ears,
Nose,
Eyelids eyes,
Eyebrows the center of the eyebrows.
Temples Forehead.
Smooth and open.
The whole face soft and relaxed.
The back of the head.
Crown of the head.
The whole head cradled.
And now bring awareness to the whole body.
Warm,
Soft,
Held.
Enough.
Now begin to notice the changing qualities of experience.
The body is resting.
The breath is moving on its own.
And within this quiet,
We begin to explore the natural movement between opposites.
First is heaviness.
Let the whole body feel wonderfully heavy.
So heavy,
It's as if you could sink deeper into the mattress beneath you.
Now let the heaviness dissolve and bring lightness into your awareness.
You're so light,
It feels like you're floating and free.
Intensify your awareness of lightness in the body.
And now warm.
Feel the sensation of a beautiful,
Gentle warmth spreading through your entire being and filling you up.
And now,
Coolness.
Bring the sense of fresh,
Quiet coolness into your field of awareness.
And allow this sensation to intensify.
Release that.
And now bring effort into your awareness.
The places where you've been trying.
Holding things together.
And feel where this lives in your body as you intensify your awareness of effort within.
And now the opposite.
Ease.
The feeling of setting something down.
The shoulders softening.
The breath moving on its own.
The quiet relief of being allowed to rest.
Notice how ease feels in the body.
Effort.
Ease.
Now bring awareness to the sensation of not being enough.
You're behind.
Unfinished.
Not quite there.
Feel this feeling without needing to move away from it.
And notice where you feel it in the body and the mind.
And now gently release that.
And call in the feeling of being enough.
Not as something to achieve.
Just the quiet possibility that this moment doesn't require anything more from you.
Notice how you feel when this feeling intensifies from within.
Not enough?
Enough.
Both can exist.
You don't have to choose one.
And you don't have to push one away.
Beneath both of them,
Feel what's been here all along.
This presence that's witnessed every season of you.
It never asked you to be more.
It never believed you were less.
It has simply remained.
Soft.
Steady.
Hole.
Here.
And now let the mind dream while you remain still.
Images will come and go in the dark space behind your eyes.
There's no need to force them or hold them.
Just see and let everything dissolve.
An empty bowl on the table.
A single candle burning in a dark room.
Relaxed hands resting in a lap.
An open doorway filled with light.
The tide coming in.
The tide going out all on its own time.
A fruit tree.
Full and heavy.
An empty hammock swaying slightly.
Snow falling on snow.
The feeling after a long exhale.
A cup of tea with the steam rising.
Morning light on an unmade bed.
One star alone in a white sky.
Your own body lying here.
Hell.
Hole.
Doing nothing at all.
And still entirely enough.
Let all images dissolve now.
There's only a dark,
Warm,
Quiet remaining.
I am whole.
I am here.
I am enough.
The earth beneath you.
The darkness around you.
And something within you finally at rest.
You are whole.
You are enough.
Sweet dreams.
