So make yourself comfortable for your practice.
Do anything you need to do to bring yourself into the most comfortable position that you possibly can.
And as your body begins to settle,
Feel into all of the places where your body makes a connection with the surface beneath you.
And notice how your body is becoming heavier at each of those places.
Follow the breath as it flows in and out.
And with every exhalation,
Watch that feeling of heaviness intensifying at all of those meeting points between your body and the surface beneath you.
And feel how with every exhalation tension naturally releases from the body.
The body becomes heavier,
More relaxed,
More peaceful and still.
And now just become aware of any sounds that are present in your environment right now.
And take a moment to acknowledge those sounds.
Just observe them.
Know that they're there.
And know that they're not going to disturb you as you practice,
But that they can only help to deepen your relaxation.
And now it's time for the cultivation of the inner resource,
Your felt sense of safety and well-being.
Invite your safe,
Peaceful space to arise all around you.
Feel yourself to be in a place where you feel completely safe,
Secure and well.
Welcome your safe,
Peaceful space in as much detail as possible.
And if there's anything else that you need to bring into the space to deepen your feeling of safety and well-being,
Invite those things into that environment now.
Feel the feeling of safety within your body as you surround yourself with impressions that make you feel safe,
Secure and well.
Intensify the feeling.
Feel that feeling of safety vividly inside every cell of your body.
This is your feeling that you have created and you can always return to it at any time during the practice if you need to.
Safety,
Security,
Well-being.
The deep inner knowing that everything is okay.
Now we'll begin our journey around the body.
Bring the awareness to rest at each part as it's named.
Beginning with the right hand thumb.
Bring the awareness to rest at the right hand thumb.
And the right index finger.
Rest at the right index finger.
The right middle finger.
The right ring finger.
And the little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right elbow.
The right upper arm.
The right shoulder.
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 right shin.
The right car.
The right ankle.
The right here.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One.
Two.
Three.
Four.
Five.
Moving to the left side.
Bring the awareness to rest at the left hand thumb.
The left index finger.
The left middle finger.
The left ring finger.
The left little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The lower arm.
The elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The left knee.
The left shin.
The left car.
The left ankle.
The left here.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Nine.
Seventeen.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the head.
The top of the head.
And moving down the front of the body.
Rest the awareness at the forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
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 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 now bring the awareness to the right foot.
Rest the awareness on 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.
Rest the awareness on 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 the whole of the body together.
Awareness on the whole of the body together.
The whole of the body together.
Come back to your feeling of safety.
Invite the feeling of safety that you cultivated at the beginning of the practice to arise around you once again.
And feel it vividly throughout the whole of your body.
Feel your feeling of safety,
Security and well-being intensifying throughout the whole of your body.
Welcome it into every cell.
This is your feeling that you have created for yourself and you can always come back to it at any time if you need to.
In your practice and in your life.
And now slowly begin to turn the awareness back outwards.
Notice the sounds that are present in your environment around you.
Notice the feeling of your body resting into the surface beneath you.
And slowly start to reawaken your body,
Moving the fingers and the toes,
The wrists and the ankles.
And when you feel ready,
Give yourself a stretch in any way that feels good for you.
And when you're sure that you're feeling wide awake again slowly open your eyes to complete the practice.
Thank you.
