When the mind is clear,
Spirit can speak.
Get yourself into a comfortable position,
Lying down with the arms outstretched,
The feet away from each other so that the legs can gently rotate outward.
Sense a heaviness washing over the whole body.
It's as if the layer of skin on the top side of the body heavily blankets the muscles,
The bones,
Draping across the body and allowing the back side of the body to widen into the earth.
Notice the eyeballs sinking towards the back of the head as the eyelids heavily blanket the eyes.
Tension in the teeth and the gums surrenders into the earth beneath.
The jaw unhinges,
The ribcage rests heavily on the upper back and the abdominal organs soften into the lower spine.
Legs hang heavy,
Gently rotating outward.
Experience a heaviness moving through the whole body now.
It's as if the whole body were lying in clay,
It would leave a deep imprint.
Release tension in the fingernails and the toenails.
Heaviness through the whole body.
Now turn your attention to the touch of the breath.
Notice the coolness as the breath enters through the nostrils.
Observe the way it feels as the breath moves across the nasal passages.
Notice the flow of the breath in the throat and the way it expands into the chest.
Be so curious about this process now,
Noticing all the details of the inhalation.
Observe the way the body so intelligently accommodates the in-breath,
The way the ribs expand and press into the upper back,
The sensation of that expansion against the earth.
Weave the attention of the mind into the breath,
As you turn to notice the exhalation as well.
Notice the naturally relaxing effect of the exhalation as the ribcage relaxes and the breath travels back up the throat,
Across the nasal passages and out through the nose.
Consume the mind's attention with the breath,
Being so curious about all the effects of the exhale now.
Notice the touch and the feel of the breath,
The activating inhale,
The softening,
Releasing exhale.
Attention on the breath.
Smooth,
Steady,
Cyclical breath.
As it flows in,
Its coolness keeps the mind alert and aware of the breathing.
And as it flows out,
It assists the body in remaining calm,
Heavy,
Surrendered.
Now bring to mind the word or sound that you associate with the highest vibration of love.
Weave this word or sound into the inhalation as you mentally repeat this on the inhale and again on the exhale.
Breath flowing like a river in and down,
Mentally reciting the word that means the highest vibration of love to you.
Weave this word or sound into the exhale and keep repeating with every inhale and exhale.
Inhaling and exhaling.
Stay with the word or sound woven into the breath.
Release all efforting now.
And slowly bring attention back to the natural breath,
The body lying heavily.
Imagine moving the fingers and toes and when you're ready,
Do so and externalize your breath.
Imagine moving the fingers and toes and when you're ready,
Do so and externalize your awareness.
Picture the room around and open the eyes when you're ready.
