And just do everything that you can do to feel as settled and as comfortable as you can be for your practice.
So just check in with your body to see what your body needs,
If there are any small movements,
Any last minute adjustments that you can make to make your body as comfortable as possible.
Just feeling the feeling of the earth beneath you and how deeply supported your body is by the surface beneath you.
Notice how with every exhalation,
Your body relaxes a little more deeply.
Notice how every exhalation prepares you more deeply for your relaxation.
With every exhalation,
Tension is carried away from your body and every exhalation carries away any worries,
Any thoughts,
Any concerns about your day that you don't need to bring with you into your practice.
With every exhalation,
You become more settled,
More at peace.
You bring the awareness into your nose.
Feel the feeling of the air flowing in and out of your nose,
The sensation of the air on the insides of the nostrils,
Bring the awareness into the ears,
Feel the feeling of the air on the insides of the ears,
With the awareness inside the ears,
Just notice any sounds that are happening around you right now.
Let the awareness jump from sound to sound without getting too involved in any one sound,
Just acknowledge that those sounds are there,
Just notice them.
Know that none of the sounds are going to disturb you.
They can only help you to relax even more deeply.
Just take a moment to acknowledge that this is your practice for you,
For your rest,
For your meditation,
For your healing and self exploration.
There is no way for you to get this practice wrong.
You can continue to follow my voice for as long as that's useful for you.
You're also free to drift away and ignore me.
If you fall asleep,
It just means that your body needs to sleep,
Is taking advantage of this time to rest.
So knowing that you can't get this wrong.
Welcome whatever your practice has for you today,
Knowing that it's the perfect experience for you right now.
Now bring the awareness into the heart center.
With the awareness at the heart,
Invite the heart to be open to you.
To remember three things that you feel grateful for right now.
Anything at all.
Now you see yourself in a beautiful,
Safe,
Peaceful and abundant forest.
Surrounded by trees,
Plants,
Flowers,
Birds and animals.
Feel yourself resting into the safety of the peaceful forest.
Mother Earth supporting you.
Knowing that the trees,
The plants and everything around you contains all that you need for your healing,
For your deepest sense of well-being.
Picture yourself lying between the trees,
Supported by the trees,
Supported by the earth.
As you take your awareness around your body,
Feel each part of your body resting into the earth.
Safely supported by the peaceful forest.
Beginning at the right hand thumb.
Bring the awareness into the right hand thumb.
Feel into the safe support of the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right ear.
The sole of the foot.
The sole of the right foot.
The top of the foot.
Each of the right toes.
One.
Two.
Three.
Four.
Bring the awareness to 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 bottom.
Bring the awareness to the left side.
To the left hand thumb.
Left hand thumb safely supported.
By the earth beneath it.
The left index finger.
The middle finger.
The ring finger.
The little finger.
The palm of the left hand.
And the back of the hand.
The left wrist.
The left forearm.
The left elbow.
And the upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left knee.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left ear.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Five.
Bring the awareness to 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.
And bring the awareness to the right heel.
Feel the right heel safely supported by the earth beneath your body.
And the left heel.
The back of the right knee.
And the back of the left knee.
The right buttock.
And the left buttock.
The spine.
The right shoulder blade.
And the left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right temple.
And the left temple.
The right eye.
And the left eye.
The right nostril.
And the left nostril.
The whole of the nose.
The right ear.
And the left ear.
The right cheek.
And the left cheek.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
And the whole of the body.
Awareness on the whole of the body.
The whole of the body safely supported by the earth beneath you.
Bring the awareness to the breath.
Watch the breath gently flowing in and out.
Observe the gentle expansion and contraction of the chest as the breath enters and leaves.
And every exhalation,
Feel the nourishing oxygen flowing into your body,
Into your lungs.
Welcome the oxygen into every single cell.
Fresh,
Nourishing oxygen Fresh prana,
Fresh life force energy entering into the body with every inhalation.
And every exhalation,
Watch the carbon dioxide leaving the body.
The carbon dioxide that your body no longer needs with every exhalation,
Carbon dioxide is breathed out and toxins are released from the body.
Welcome the oxygen on the inhalation releasing the carbon dioxide on the exhalation.
And send your awareness to the peaceful forest all around you.
Become aware of a tree in the peaceful forest.
As you breathe,
The tree is breathing with you.
Every exhalation,
The carbon dioxide is released from your body.
It's breathed in by the tree to nourish the tree.
With every inhalation,
Oxygen that the tree is releasing enters into your body to nourish your body.
As you breathe with the tree,
Nourish each other simultaneously.
One with the cycle of reciprocity.
Bring the awareness to the eyebrow center.
Invite a symbol to arise at the eyebrow center.
A symbol that represents abundance.
Without forcing anything to happen.
Allow a symbol of abundance to gently arise for you.
Welcome it however it comes.
Welcome that symbol of abundance into the eyebrow center.
Then move the awareness to the throat.
Welcome that symbol of abundance into the throat.
The right shoulder.
Bring the symbol of abundance to the right shoulder.
The right elbow.
And the right wrist.
The right hand thumb.
The index finger.
The middle finger.
The ring finger.
The middle finger.
The little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
Welcome this symbol of abundance to the left shoulder.
The left elbow.
The left wrist.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The left side of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The throat.
The eyebrow center.
The top of the head.
Symbol of abundance.
The top of the head.
The eyebrow center.
The throat.
The center of the chest.
Symbol of abundance at the center of the chest.
If you have a sankalpa,
Recall your sankalpa now.
Your prayer.
A vow from the heart.
Welcome the sankalpa as it arises very naturally.
If you don't have one,
Just keep the awareness at the heart center.
Rest into the peace of the heart center.
With the awareness at the heart center,
Invite your heart to recall three things that you feel grateful for.
Take a moment to acknowledge those things that inspire gratitude inside the heart.
And they're very simple.
Very slowly begin to turn the awareness back outwards.
Become aware of any sounds that are present in your environment.
And just let the awareness jump from sound to sound.
Not getting too involved in any one sound,
But just acknowledging that those sounds are there.
And become aware of the feeling of the air against your skin.
And the feeling of your clothing or a blanket against your skin.
And the feeling of your body resting into the surface beneath you.
Watch the breath flowing in and out.
The chest gently expanding and contracting.
Very slowly start to make some small movements,
Moving the fingers and the toes.
Moving the hands and the feet.
And when you feel ready,
Give yourself a stretch in any way that feels good for you.
Taking your time,
There's no rush.
And when you're sure that you're feeling wide awake again,
Slowly blink your eyes back open to complete the practice.
