The baby's asleep.
You've got a few minutes.
Let's make them count.
Make yourself comfortable.
Lie down.
Put on an eye pillow.
Make sure you're supported under the neck and under the knees.
As you begin to get comfortable,
Just let your senses be wide open,
Taking in light and color.
Sounds nearby and far away.
Smells and tastes.
And as you settle in,
Feel into the surface that's supporting you.
Bring your attention now to an intention for this practice.
Keep it simple.
What wish do you have for this brief practice?
Maybe it's to rest and restore.
Maybe it's to remain present and alert.
Take just a few moments now to welcome and affirm your intention for this practice.
Bring your attention now to your inner resource.
This is a felt sense of well-being that's always with you,
No matter what life throws at you.
If helpful,
You can recall a memory in which you felt seen and heard,
Connected to a sense of belonging,
Wonder,
Or presence.
Take just a few moments now to welcome and nourish your inner resource.
Now allow my words to be your words as we rotate attention through the body,
Experiencing sensation as we go.
You may feel a little bit of sensation.
You may feel a lot of sensation.
But whatever you feel is perfect,
Just as it is.
Bring attention to the crown of the head.
Just feeling into the crown of the head,
Giving up thinking.
Just feeling.
Bring attention to the forehead,
The sides of the head,
The back of the head,
The ears left and right.
Giving up thinking,
Just sensing.
Bring attention to the left eye,
Eyebrow,
Temple,
Cheekbone,
Bridge of the nose.
The entire left eye has sensation.
Bring attention to the right eye,
Eyebrow,
Temple,
Cheekbone,
Bridge of the nose,
The entire right eye has sensation.
Both eyes simultaneously as radiant or shimmering sensation.
Bring attention to the left nostril,
The right nostril,
The flow of sensation in and out of both nostrils simultaneously.
And everything just as it is,
However it is.
Bring attention to the cheeks outside and inside,
Giving up thinking,
Giving up story,
Just feeling.
Everything of the mouth,
Floor of the mouth,
The teeth and gums,
The tongue,
The jaw,
Just feeling,
Just sensing.
Bring attention to the throat,
The touch of air in the throat.
Bring attention to the shoulders,
Arms,
Hands.
Bring attention to the palms of the hands,
Left and right.
Both palms of the hands simultaneously as radiant or shimmering sensation.
The upper chest,
Middle chest,
The abdomen and belly,
Upper back,
Middle back,
Lower back,
The side body left and right,
The entire torso as radiant or shimmering sensation.
And yourself as the one experiencing all of these sensations arising,
Unfolding,
Dissolving.
The hips,
Legs and feet,
The soles of the feet left and right.
Both soles of the feet simultaneously as radiant or shimmering sensation.
The entire front of the body,
The entire back of your body,
Left side,
Right side,
Inside the body,
The surface of your body,
A field of radiant,
Shimmering sensation.
Set your attention free now to roam about the body.
Let it move as it will and invite it to land in the heart,
This energetic center in the middle of the chest,
All the way through to the middle of the upper back.
This is the center of compassion.
Finding self-compassion in this moment and allowing it to radiate out into the body and into the space surrounding you,
Touching in now on joy and feeling that joy radiating outward into the space around you,
Knowing that you always have within you joy,
Compassion,
And you always have within you the perfect response to each circumstance that arises in your life.
Feeling over here a little longer,
Feeling free to just stay in sensation,
Bathing in this deliciousness.
Let it move as it will and invite it to land in the heart.
