So make sure that you're feeling comfortable and do whatever you need to do to make your body as comfortable as it can possibly be.
See if you can perhaps be so comfortable that you might even be able to forget that your body's there at all.
And then as your body begins to settle,
Just notice the feeling of your body resting into the surface beneath you.
And notice how with every exhalation your body becomes heavier.
With every exhalation your body sinks a bit more deeply into that surface.
And watch the breath continuing to flow in and out.
And just notice the qualities of your breath today.
Is it flowing quickly or slowly?
Is it shallow or deep?
Is it flowing more into your chest or more into your belly?
Or does it flow to another place?
And just watching the breath however it is flowing right now.
And just send your awareness out to any sounds that are present in your environment.
And just become aware of the sounds.
Without getting too involved in any sound,
Just acknowledge that they're there.
And know that they're not going to disturb you.
That all of the sounds can only help you to rest even more deeply.
And just take a moment now to acknowledge that this is your time for your rest.
And there is no way that you can get this practice wrong.
You can continue to follow my voice for as long as that's useful for you.
Or you can just drift away and ignore me.
If you fall asleep,
It just means that your body needs to sleep.
And is taking advantage of this time to rest.
So knowing that you can't get the practice wrong,
Just take a moment to welcome whatever it is that the practice has to bring you today.
To be open to receiving inspiration.
And to be open to receiving rest and healing.
And we're going to take a journey around the body.
So just bring the awareness to rest at each point as it's named.
And we'll begin at the top of the head.
Bring the awareness to rest at the top of the head.
And the eyebrow centre.
Rest the awareness at the eyebrow centre.
The throat.
The right shoulder.
The right elbow.
The right wrist.
The right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
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 centre of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth.
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 centre of the chest.
The throat.
The eyebrow centre.
The top of the head.
Rest the awareness at the top of the head.
Bring the awareness to the nose.
Watch the breath flow.
The breath is flowing in and out of the nostrils.
Notice how the breath makes a triangle shape.
As it flows in and out.
It starts from outside the nose.
And travels up the separate nostrils to the eyebrow centre.
And on the exhalation it flows back out again.
Keep the awareness on the triangular shape.
Made by the breath.
And now watch the breath flowing through the alternate nostrils.
As you inhale see the breath flowing in through the left nostril.
Up to the eyebrow centre.
And flowing out on the exhalation through the right nostril.
Breathe in through the right nostril.
To the eyebrow centre.
Breathe out through the left nostril.
Breathe in through the left.
Breathe out through the right.
Breathe in through the right.
Breathe out through the left.
Continue breathing through alternate nostrils.
And now breathing through alternate arms and hands.
Inhale from the left hand.
Up the left arm.
Up through the left nostril to the eyebrow centre.
Exhale from the eyebrow centre out of the right nostril.
Down the right arm to the right hand.
Inhale from the right hand up the right arm.
Up to the eyebrow centre.
Exhale through the left side out of the left nostril.
Down the left arm to the left hand.
And continue breathing through alternate arms and hands.
Changing sides at the eyebrow centre after each inhalation.
And now bring the awareness into the legs and the feet.
Inhale from the left foot up the left leg.
Up the left side of the body.
Through the left nostril to the eyebrow centre.
Exhale through the right nostril.
Down the right side of the body.
Down the right leg to the right foot.
Inhale from the right foot up the right leg.
Up the right side of the body to the eyebrow centre.
Exhale down the left side.
Down the left leg to the left foot.
And continue breathing through alternate legs.
Alternate sides of the body.
And now see the breath moving up both sides together.
Inhale from the feet.
Up the legs.
Up the sides of the body.
And through the nostrils to the eyebrow centre.
Exhale from the eyebrow centre through the nostrils.
Down the sides of the body.
Down the legs to the feet.
Making a large triangle over the body with the breath.
And now breathing through the hands and the arms.
Inhale from the hands up the arms through the nostrils to the eyebrow centre.
Exhale down the arms back to the hands.
Making a triangle shape with the arms and the hands and the breath.
And moving to the nose.
Inhaling from the outside of the nose.
Up through the nostrils to the eyebrow centre.
And exhaling back out through the nostrils.
Making a triangular shape with the breath.
And now float the awareness down to the chest.
Watch the chest moving with the breath.
Watch the chest expanding with the inhalation.
And contracting with the exhalation.
Notice how the expansion moves out into the whole of the body.
Feel the whole of the body expanding with every inhalation.
And contracting with every exhalation.
And with each inhalation send the awareness out.
So that the whole of the body expands.
And the awareness expands out into the room around you.
And how far inwards can you contract with the exhalation.
Keep allowing the awareness to expand with every breath.
Expanding into the room around you.
Expanding into the whole of the building.
Expanding out into the world.
And with every exhalation the body contracts.
And the awareness contracts inwards.
Continue to deepen the expansion and contraction with every breath.
And now bring the awareness to the eyebrow centre.
And observe the eyebrow centre.
Notice anything that's happening there.
Any shapes,
Patterns or colours.
Or perhaps just darkness.
And without getting too involved in whatever is happening just observe.
And keeping the awareness at the eyebrow centre.
I'm going to name some different things.
And just allow an impression of each thing to arise as its name.
And allowing each one to come however it comes.
There's no need to force anything to happen.
We'll start with a feather.
Wind chimes blowing in the breeze.
A hurricane.
A parachute.
A flock of birds flying through the sky.
Mist on the horizon.
Pink clouds at sunset.
An incense stick.
Leaves blowing in the breeze.
An eagle soaring through the clear blue sky.
See yourself floating through the sky.
Floating through the clouds.
And feel yourself expanding into the sky.
Completely free.
And now see yourself very slowly floating back.
Floating back through the clouds.
And back through the air.
As if you're a feather.
Gently floating.
And see yourself floating back into your body.
Into the surface that you're resting on.
Bring the awareness to the heart center.
Rest the awareness at the heart center.
And observe what's happening at the heart.
And with the awareness at the heart center.
Create a vision of yourself.
Moving back into your life.
After you complete the practice.
And see yourself carrying this feeling of peace.
Calm with you into your day.
Into all of the activities that you have to do today.
And see yourself moving through your days filled with love.
And taking the most loving actions.
And living your life with fulfillment.
With contentment.
And now very gently begin to turn the awareness back outwards.
Notice any sounds that are present in your environment.
And just let the awareness jump between the different sounds.
Without getting too involved in any one sound.
Just acknowledge that they're there.
And come back to your breath.
And feel the feeling of the air flowing in and out of your body.
Watch the expansion and contraction of your chest as you breathe in and out.
And see the breath flowing into the whole of your body.
And down your arms into your hands.
And down your legs into your feet.
And see the breath.
Gently awakening the fingers and the toes.
Starting to move the hands and the feet.
And give yourself a big stretch in any way that feels good for you.
So taking your time,
There is no rush.
When you're sure that you're feeling awake again,
Slowly blink your eyes open to complete the practice.
