So make sure that you are comfortable,
Bring your awareness to the breath and feel the breath gently carrying away any tension from your body.
With each exhalation feel your body releasing a little more,
Preparing itself to enter into deep relaxation.
Move the awareness to the insides of the nostrils and feel the gentle touch of the air on the insides of the nostrils.
Feel the air flowing in and out of the nose.
And now move to the ears.
Can you feel the sensation of the air on the insides of the ears?
And with the awareness inside the ears notice any sounds that are present in your environment right now.
Just observe their sounds,
Notice that they're there.
There's no need to get too involved in what they are or where they're coming from.
Just witness them and know that they won't disturb you as you practice but will only help you to relax even more deeply.
And now it's time for the cultivation of the inner resource,
Your felt sense of safety and well-being.
Imagine yourself now to be in an environment where you feel safe,
Secure and at peace.
You could imagine yourself to be in a place that you know is a safe place for you,
Where you feel secure and peaceful whenever you're there.
You could remember a time when you felt safe,
Secure and well.
Or you could imagine a situation that meets all of the conditions that you would need to feel completely safe,
Secure and at peace.
There's no need to force anything to happen and no right or wrong.
Just allow this impression of a safe and secure place to arise all around you.
And if there's anything else that would make you feel even more safe and secure,
Invite those things into your environment.
Bring in anything you like,
Any colours,
Objects,
People or animals,
Shapes,
Impression.
And as the feeling of safety and security builds all around you,
Notice where you feel it inside your body.
Feel into the feelings that arise inside your body as your feeling of safety increases.
And intensify those feelings.
Feel them as vividly as you can.
Continue to feel into those feelings of safety and security as they intensify.
This is your feeling of safety that you have created for yourself and that exists inside of you.
You can always come back to it at any time if you need to during the practice.
The deep feeling of safety,
Security,
Peace and well-being.
Now we'll begin our journey around the body.
Bring the awareness to the tip of the tongue and rest the awareness at the tip of the tongue.
Move to the whole of the tongue.
Awareness at the whole of the tongue.
And the roof of the mouth.
The bottom of the mouth.
The teeth.
The gums.
The upper lip.
The lower lip.
The chin.
The jaw.
The right ear.
The left ear.
The right cheek.
The left cheek.
The inside of the right nostril.
The inside of the left nostril.
The nose.
The tip of the nose.
The eyebrow centre.
The right eyebrow.
The left eyebrow.
The right eye.
The left eye.
The right ear.
The left ear.
The right temple.
The left temple.
The forehead.
The top of the head.
The back of the head.
The back of the neck.
The right shoulder.
The right upper arm.
The right elbow.
The right lower arm.
The right wrist.
The palm of the right hand.
The back of the right hand.
The right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
And the little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right lower arm.
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 lower leg.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One.
Two.
Three.
Four.
Five.
The whole of the right foot.
Rest the awareness at 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.
Now move to the left side.
Bring the awareness to the left shoulder.
The left upper arm.
The left elbow.
The lower arm.
The left wrist.
The palm of the left hand.
The back of the left hand.
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 lower leg.
The sole of the left foot.
The top of the left foot.
The left toes.
One,
Two,
Three,
Four,
Five.
The whole of the left foot.
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 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 inside your body once again and feel into that feeling of safety.
Notice what happens throughout the whole of your body as the feeling of safety intensifies.
Feel every sensation that arises with that feeling of safety.
Feel it as vividly as possible.
The deep feeling of safety.
And now invite the feeling of fear to arise.
The feeling of fear.
To help the feeling to come,
You could remember a time when you felt very afraid or you could imagine a situation that brings you the feeling of fear.
Welcome the feeling as it arises.
Feel it inside your body and allow those sensations to intensify.
Feel it as vividly as possible.
The feeling of fear.
And are you able to feel both of those feelings together?
Can you welcome the feelings of fear and safety at the same time?
Can you feel the vivid sensations that arise with the feeling of fear and the vivid sensations that arise with the feelings of safety together?
Welcome them as they coexist within your body.
Fear and safety together.
Fear and safety together.
And now come back to the feeling of safety.
Return to the feeling of safety.
Feel the feeling of safety vividly throughout the whole of your body.
Intensify the feeling.
Feel it deeply.
And welcome your safe,
Secure environment from the beginning of the practice as it arises around you once again.
Welcome all of the elements that bring you a deep feeling of safety,
Security,
Peace and well-being.
And as your safe,
Secure place intensifies all around you,
Rest into the feeling of peace and safety.
Here you are completely free to just be.
Safe,
Secure,
Deeply at peace.
This feeling of safety is yours.
You have created it for yourself,
Inside yourself.
And it's always available for you to return to at any time that you need it,
In your practice and in your life.
Safety,
Security,
Deep peace and well-being.
And now slowly begin to turn the awareness back outwards.
Notice the sounds that are present in your environment.
Feel into the feeling of your body resting into the surface beneath you.
And very slowly begin to make some small movements to reawaken your body.
Start to move the fingers and the toes,
The hands and the feet.
And give yourself a long stretch in any way that feels good for you.
When you are ready,
Slowly open your eyes.
