Truth is a feeling.
Noticing the truth without judgment.
Noticing the space of our body as we sit on the ground.
Feeling the touch of the breath as it enters into the nose and as it gently leaves.
Connecting to the sense of the breath.
Placing the palms down onto the lap.
Palms facing up.
Taking a moment to really feel the palms and their presence on the lap.
Noticing the space of the body as we arrive here.
Feeling a seat in ourselves.
Setting the intention to become aware,
Aware of our senses and to open the senses to feel the truth.
Seeing the body ground down as the earth rises up to ground and grow the spine tall and long.
As you inhale,
Feeling the breath rise from the base of the spine.
Belly rises all the way to the top of the chest.
Chest expands.
And exhaling down,
Feeling the spine relax and the navel draw in.
On your next inhalation,
Inviting in the sound of the breath.
A soft audible breath as we inhale through the mouth.
And a soft audible breath as we exhale through the mouth.
As we breathe in through the mouth,
Adding a soft sound of so,
Inhaling so.
And as we exhale through the mouth,
Adding the soft sound of hum.
Inhaling so,
Exhaling hum.
Exhaling in from the base of the spine,
Inhaling so,
Expanding the belly,
Filling the chest.
Exhaling hum,
Following the breath back down the spine.
A soft audible breath through the mouth.
Feeling so,
Breathing in along the spine,
Seeing a light now with the breath,
Illuminating.
Exhaling hum,
Chest relaxes,
Navel pulls into the spine,
Following in the cord of light along the spine.
Feeling so,
Exhaling hum.
Seeing the warmth of the body,
The sensations of the breath.
As we breathe in and breathe out,
Coming aware of our senses,
Opening to the truth,
The sensations of what is true.
Feeling so,
Exhaling hum.
Inhaling so,
Feeling the coolness of the inhalation.
Exhaling hum,
Feeling the warmth of each exhale.
Relaxing the body now more with each breath.
Now adding a pause after the inhale and a pause after the exhale.
Feeling so,
Pause holding the breath in.
Exhaling hum.
Pause holding the breath out.
Inhaling so,
Pause holding the breath in.
Exhaling hum,
Pause holding the breath out.
Feeling so,
Pause holding the breath in,
Expanding the pause into deeper silence.
Exhaling hum.
Pause holding the breath out.
Inhaling so.
Now exhaling hum.
Slowing down the breath.
Feeling so.
Exhaling hum.
Exhaling and feeling into the silence as it arises between the pause of the inhale and the pause of the exhale.
Now taking in a deep breath through the nose.
Breathing out through the mouth.
Beginning to relax down even more.
Coming back to a neutral breath.
Breathing in through the nose,
Breathing out through the nose at your own pace.
Slowly and slowly we'll enter into an internal conversation.
Repeating these words to yourself in your own voice.
Staying with the breath.
My mind is calm.
My mind is calm.
My body is relaxed.
My mind is calm.
My body is relaxed.
My mind is calm.
My body is relaxed and warm.
My mind is calm.
My breathing is regular and smooth.
My mind is calm.
My body is relaxed and warm.
My mind is calm.
Breathing in and breathing out.
Taking a moment to come back to the breath.
Feeling the sensations of the body.
Feeling how the body feels.
Slowly and gently drawing your senses back into the room.
Slowly when you are ready,
Rubbing the palms together and cupping them over the eyes.
While cupping the eyes,
Gently begin to blink open the eyes looking at your palms.
Then gently and slowly looking at the palms as you draw them away from the eyes.
Slowly placing them down onto your lap.
Hands facing up and slowly and gently looking up back into the room.
