So make sure that you're comfortable now to begin the practice.
Feel the support of the surface beneath you holding your body.
Watch your breath beginning to slow down and notice how with every exhalation your body becomes a little more relaxed as each breath carries away any tension or stress from the day.
Now send your awareness outwards to any sounds that you can hear in your environment.
Just notice that the sounds are there.
Let the awareness jump from sound to sound without getting too involved in any one sound.
And know that none of the sounds are going to disturb you as you practice but that they will only help you to relax even more deeply.
And now picture yourself in a place where you feel completely safe,
Secure and at peace.
What do you need to feel safe right now?
You might like to imagine yourself in a place that you know where you always feel safe and secure.
Or you might like to imagine somewhere that meets all of the conditions that you would need to feel safe,
Secure and well.
And as this safe,
Secure,
Peaceful place arises all around you,
If there's anything else that would make you feel even more safe,
Even more secure,
Invite that into your environment.
And as you feel all of the things that make you feel safe arising around you,
Notice that feeling of safety arising inside your body.
Feel into that feeling of absolute safety and security as it intensifies within your body.
This is your feeling that you have created for yourself.
And you can always return to it if you need to at any time during the practice.
And if you have a sankalpa,
Now is the time to recall your sankalpa.
The sankalpa is a deep prayer or vow from the heart.
Allow it to arise naturally however it comes.
And if you don't have one,
Simply rest your awareness at the heart center.
And observe what's happening at the heart.
Now we'll begin the rotation of consciousness,
Letting the awareness jump between each point as it's named.
Beginning at the right hand thumb,
Bring the awareness to the right hand thumb,
The right index finger,
The right middle finger.
The fourth finger and the fifth finger.
The palm of the right hand,
The back of the hand,
The right wrist,
The forearm,
The elbow,
The upper arm,
The right shoulder,
The right side of the chest,
The right side of the abdomen,
The right hip,
The right thigh,
The right knee,
The lower leg,
The ankle,
The right heel,
The sole of the right foot,
The top of the right foot,
The right toes,
One,
Two,
Three,
Four,
Five.
Now,
The left hand thumb,
The left index finger,
The left middle finger,
The fourth finger,
The fifth finger,
The palm of the left hand,
The back of the hand,
The left wrist,
The forearm,
The elbow,
The upper arm,
The left shoulder,
The left side of the chest,
The left side of the abdomen,
The left hip,
The left thigh,
The left knee,
The lower leg,
The left ankle,
The left heel,
The sole of the left foot,
The top of the left foot,
And the left toes,
One,
Two,
Three,
Four,
Five.
The right toes and the left toes,
The right heel and the left heel,
The right buttock and the left buttock,
The whole of the spine,
The right shoulder blade and the left shoulder blade,
The back of the head,
The top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The eyebrow centre,
The right eye,
The left eye,
The right cheek,
The left cheek,
The right ear,
The left ear,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The jaw,
The right collarbone,
The left collarbone,
The space between the collarbones,
The right side of the chest,
The left side of the chest,
The centre of the chest,
The navel,
The space below the navel,
The right hip,
The left hip,
The right knee,
The left knee,
The right ankle,
The left ankle,
The right toes,
The left toes,
The whole of the right foot,
The whole of the right leg,
The whole of the right arm,
The whole of the right side of the body,
The whole of the left foot,
The whole of the left leg,
The whole of the left arm,
The whole of the left side of the body,
The whole of the body together,
The whole of the body together,
Awareness on the whole of the body together.
Notice how comfortable the body has become.
Become aware of the feeling of comfort within the body.
Feel into all of the places that the body feels comfortable,
Peaceful and relaxed.
Intensify that feeling of comfort in the body,
Comfort in the body.
And now become aware of any places that feel uncomfortable,
Any areas of tension or discomfort.
Send the awareness to the feeling of discomfort.
Intensify the feeling of discomfort.
And is it possible to experience both of those feelings together?
Can you feel the feelings of comfort and discomfort within the body at the same time?
Can you experience comfort and discomfort together?
Comfort and discomfort together.
Bring the awareness to the breath.
Follow the gentle flow of the air as it enters and leaves the body.
And watch the breath naturally finding its way to any areas that need healing or release.
Watch the breath naturally seeking out any places that need to let go.
Each breath bringing healing,
Freedom from tension,
Peace and well-being to the areas that need it.
And now move the awareness to the space in front of the closed eyes.
I'm going to name some different things.
Allow an impression of each one to arise as it's named.
There's no need to force anything to happen,
Just allow each one to come however it comes.
Beginning with stars in the night sky.
Ripe fruit falling from a tree.
A flickering candle.
A rainbow.
An endless spiral.
Footprints on a sandy beach.
A sprouting seed.
A sleeping baby.
Golden light glowing all around.
And now move the awareness to the heart center.
Rest the awareness at the heart center.
Here you are free to be.
Free from all limitations and ideas.
Free from the need for activity and obligation.
Peacefully resting at the heart.
If you have a sankalpa,
Recall your sankalpa.
Allow it to arise naturally,
However it comes.
And if you don't have one,
Allow the awareness to remain rested at the heart.
And observe.
And very slowly begin to turn the awareness back outwards.
Notice any sounds you can hear in your environment.
And feel the feeling of your body lying peacefully on the mat.
Begin to deepen the breathing.
And very slowly start to make some small movements.
With the fingers and the toes.
The hands and the feet.
Take your time.
There is no rush.
Just allow yourself to be.
When you're ready,
Slowly blink your eyes open to complete the practice.
