So bring yourself into a comfortable position to begin.
Do anything that you need to do to make yourself as comfortable as you can possibly be so that you might even be able to forget that your body's there at all as you practice.
Watch the breath gently flowing in and out of the body,
The whole of the body becoming more peaceful with every exhalation.
And now move your awareness to the space behind your closed eyes and just watch what's happening behind your closed eyes.
Observe any shape,
Any colours or patterns or perhaps just darkness.
Without getting too involved,
Just observe whatever's happening there.
And now move to the ears and become aware of any sounds that are happening right now.
Just acknowledge the sounds and know that they're not going to disturb you but are only going to assist with your relaxation.
And now invite your feeling of absolute safety and security to arise all around you and inside you.
Welcome that feeling of safety.
Feel it vividly.
Your safe,
Secure,
Peaceful space all around you and inside your body.
Bring in anything that you need to feel safe,
Secure and at peace.
And feel that feeling of safety intensifying inside your body.
Feel it vividly.
The feeling of absolute safety,
Security,
Peace and well-being.
This is your feeling that you can always return to at any time if you need to.
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 on 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 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 calf.
The right ankle.
The right heel.
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 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.
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 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 calf.
The left ankle.
The left heel.
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.
Notice how still the body has become.
The body has become completely still.
As if fast asleep.
Observe the stillness of the sleeping body.
Watch the stillness in the body.
Stillness in the body.
Observe the sleeping body.
But although the body appears to be still,
There is movement happening.
Bring your awareness to the rising and falling of the chest.
As the breath flows in and out.
Feel into the beating of the heart.
The circulation of the blood.
Observe all of the movements that continue to happen all the time.
Even when the body is resting.
Observe the movement throughout the body.
And now bring the awareness to both stillness and movement at the same time.
Welcome the experience of feeling the body completely still.
As if fast asleep.
And alive with movement at the same time.
Awareness of stillness and movement inside the body together.
Stillness and movement together.
Invite the feeling of heat to arise within the body.
Awaken the feeling of heat.
Invite the body to become very hot.
As if you're outside under the sun on a hot summer's day.
Feel the feeling of heat as vividly as possible.
Feel it intensifying throughout the whole of the body.
The heat of the hot summer sun.
The feeling of heat.
And now the feeling of cold.
Awaken the feeling of cold.
Invite the body to become very cold.
As if you're outdoors on a frosty winter's morning.
Feel it vividly throughout the body.
The feeling of cold.
Intensify the feeling.
The cold of the winter frost.
The feeling of cold.
And are you able to experience both of those at the same time?
Can you feel the body hot as if under the hot summer sun?
And cold as if out in the cold winter frost?
At the same time.
Awareness on heat and cold inside the body together.
Heat and cold together.
Now invite a sense of clarity to arise in your mind.
Welcome clarity.
If it helps to bring the feeling,
You could remember a time when your mind felt very clear.
Or you can just allow the feeling to come up as it comes.
Welcome it.
The feeling of clarity.
And as the feeling of clarity intensifies,
Feel into your body.
And feel how the feeling of clarity arises within your body.
The feeling of clarity.
Feel it vividly.
Clarity throughout the mind and the body.
And now confusion.
Invite a sense of confusion to arise.
And welcome the feeling of confusion.
You can remember a time of feeling very confused if it helps to bring the feeling.
Or you can just allow it to come as it comes.
The feeling of confusion.
Feel into your body and observe how the feeling of confusion manifests within the body.
The feeling of confusion.
Feel it vividly.
Confusion.
And now bring the awareness to both of those together.
Invite the feelings of clarity and confusion to arise together at the same time.
Welcome them both and feel both feelings vividly as they arise in the body together.
Rest the awareness on clarity and confusion together.
Clarity and confusion together.
Come back to your inner resource.
Invite your feeling of safety and security to arise once again.
Feel that feeling of safety intensifying all around you.
And welcome it as it arises inside your body.
Feel it vividly.
Safety.
Security.
Peace and well-being.
This is your feeling that you can always return to at any time if you need to.
In your practice and in your life.
And now very slowly begin to turn the awareness back outwards.
Notice the sounds that are present in your environment around you.
Feel into the feeling of your body resting on the surface beneath you.
And in your mind can you picture your body lying deeply at rest?
Can you picture the room around you?
Can you remember the colors of the walls,
The floor,
The ceiling,
The different objects?
Begin to make some small movements to reawaken the body and give yourself a stretch in any way that feels good for you.
And when you're ready,
Slowly open your eyes.
