So make sure that you're going to be comfortable,
Do whatever you need to do to bring your body into the most comfortable position that you can be in.
So any support that you need,
Any adjustments that you can make to your body,
See if you can make yourself as comfortable as you can possibly be.
As your body becomes more settled and comfortable,
Notice how the breath is helping to encourage your body to relax more deeply every time you breathe out.
With every exhalation,
Tension unwinds,
The muscles relax,
And with every exhalation the mind slows down and becomes quieter.
Just watch the breath flowing in and out,
Every exhalation carrying away anything that doesn't serve your practice.
Every exhalation making the space for you to relax.
Just send the awareness out to the sounds that are present in your environment.
Just allow the awareness to jump from sound to sound without getting too involved with any one sound.
Just acknowledge that the sounds are there.
And know that they're not going to disturb you.
They can only help to enhance your relaxation.
Just take a moment to acknowledge that this is your time for you,
For your rest,
For your healing,
For your meditation.
There is no way 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 if you fall asleep,
It just means that your body needs to sleep,
That it's taking advantage of this time of deep rest.
Knowing that you can't get the practice wrong,
Just give yourself permission to surrender into relaxation.
To welcome the healing.
To welcome the insight.
Now see yourself in a place where you are completely safe,
Completely secure and well.
You might like to recall a place that you know where you always feel safe,
Secure and well to be there.
You might like to imagine somewhere that meets all of the conditions that you would need to feel safe,
Secure and well.
And if there's anything that you can bring into that environment to add to the feeling of safety and well-being,
Welcome anything that you need and feel that feeling of safety inside your body.
Notice how that feeling of safety arises inside your body.
Feel that feeling of safety intensifying,
Expanding into every part of your body.
Know that this is your feeling.
You have created for yourself.
You can always come back to it at any time if you need to during the practice.
Feeling of absolute safety and security,
Peace and well-being.
We're going to take a journey around the body.
As you rest your awareness at each body part,
Take a moment to just be with that part of the body.
Witnessing that part of the body exactly as it is right now.
We'll begin at the right hand thumb.
Bring the awareness to rest at 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 right hand.
The right wrist.
The right forearm.
The right elbow.
The 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 right ankle.
The right heel.
The sole of the right foot.
The top of the foot.
And each of the right toes.
One.
Two.
Three.
Bring the awareness to the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The right ankle.
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 knee.
The lower leg.
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.
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 body.
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.
The whole of the head.
The whole of the face.
The whole of the back of the body.
The whole of the front of the body.
The whole of the body together.
Awareness on the whole of the body together.
The whole of the body together.
Bring the awareness to the breath.
Follow the breath as it flows in and out.
Watch the natural breath.
Observe where the breath goes as it enters the body.
Observe the breath's movement around the body.
Observe the breath's flow back out.
Keep watching the breath.
Observing the breath exactly as it is.
Feel into your body.
Invite the feeling of acceptance to arise.
The feeling of acceptance.
You could recall a time when you felt very accepting of something.
Or just allow the feeling to come by itself.
Feel the feeling of acceptance inside your body.
Notice the sensations that come with the feeling of acceptance.
Intensify the feeling.
Feel it vividly.
The feeling of acceptance.
Know the feeling of rejection.
Invite the feeling of rejection to arise.
Perhaps recalling a time when you strongly rejected something.
Or just by allowing the feeling to come by itself.
Welcome the feeling of rejection.
Feel the feeling intensifying inside the body.
Welcome it into every cell.
The feeling of rejection.
Acceptance and rejection together.
Welcome the feelings of acceptance and rejection.
As they arise inside the body at the same time.
Welcome them simultaneously.
Feel them both vividly.
Acceptance and rejection together.
Acceptance and rejection together.
Bring the awareness into your body.
To your beating heart.
Become aware of the miracle of your beating heart.
Your heart that has continued to beat since the moment you were born.
Become aware of the blood circulating around your body.
The breath flowing in and out.
The life force entering your body with every breath.
Become aware of the miracle of your body.
Providing a container for your human experience.
Bring the awareness to the heart centre.
Rest into the peace of the heart centre.
Give yourself permission to completely surrender into the peace of the heart.
Knowing that you are healing.
That you are receiving everything that you need.
Now see yourself stepping back into your day.
Stepping back into your life.
Carrying quiet peace with you.
See yourself living your life with acceptance.
Accepting things as they are.
Fully accepting your body.
Fully accepting your mind.
Carrying this feeling of peace and acceptance into everything that you do.
If there is something in particular that you are feeling the need to accept in your life.
Just take a moment now to honour that aspect of life.
That situation.
That illness.
That thing that is out of your control.
Take a moment to acknowledge it.
To allow it to be there.
If you have an intention for your day.
For your life.
Bring that intention into your awareness now.
Something that you wish to invite into your life.
Something that is not hindered by any obstacles that you are experiencing.
Perhaps friendship and relationships.
Perhaps living at your highest excitement.
Living a vision that you have wanted to create for yourself.
Living with peace.
Gratitude and acceptance.
And now slowly begin to turn the awareness back outwards.
Just noticing any sounds that are present in your environment.
Allowing the awareness to jump from sound to sound.
Without getting too involved in any one sound.
Just notice that they are there.
Feel into the feeling of your body resting into the surface beneath you.
The feeling of the air flowing in and out.
Watch the gentle movements that happen in your body as you breathe.
Feel the breath expanding into your hands and your feet.
Beginning to animate your fingers and your toes.
Start to make some movements with the fingers and the toes.
Your hands and the feet.
Give yourself a stretch in any way that feels good for you.
Taking your time.
There's no rush to get back up.
And then when you're ready,
Slowly open your eyes to complete the practice.
