Begin your meditation practice by adjusting your body so that you feel completely supported.
Allow yourself to widen your senses,
Sensing into your breath,
The beating of your heart,
And your breath.
Can you find the energy of your breath as a felt sense within the body?
Can you find the energy of your breath as a sound?
Can you find the energy of your breath as a shaded color flowing in and out of your nose and mouth?
In this moment,
Nowhere to go,
Nothing to do,
No one to be.
Allow each of your perceptions to unfold completely,
Welcoming and responding to each messenger that arrives in your guesthouse of awareness with a little bit of curiosity,
A little bit of openness.
And with your senses wide open,
Begin to reflect upon your intention for your meditation practice.
What's the first thought that you notice?
What can you offer to yourself in this moment as an intention for your practice?
Bringing this intention in with your entire body and entire mind.
The next experience,
Your heart's deepest desire or longing,
Your heartfelt desire.
This is a dream that dwells closest to your heart.
The felt sense of knowing.
Feel your way to what resonates deeply as this heartfelt prayer and notice it as if it were a true expression of you in this very moment.
Now set it aside and see how it may return to you at your end of your practice or during your daily life.
And now take a moment to feel into your inner resource,
Your sense of safety,
Your sense of ease.
It could be imaginary,
It could be real,
It could be some place in nature,
Another person or an animal.
Feel what resonates as your inner resource and invite it to be with you and all around you as we enter into our meditation.
Allow my words to be your words as we begin to rotate attention throughout the body.
Begin by sensing into your entire mouth.
Sense into both ears simultaneously.
Sensing into the nose,
The nostrils.
Sense into the eyes,
Left eye,
Right eye,
Both eyes simultaneously as radiant sensation.
Welcome sensation into the forehead,
Scalp,
Back of the head,
Neck,
Inside the throat,
Inside the mouth.
Sense into the left shoulder,
Left forearm,
Wrist,
Palm,
Left hand and fingers on the left hand.
Right shoulder,
Right forearm,
Right wrist,
Palm,
Right hand and fingers on the right hand.
Invite sensation to both palms simultaneously as one radiant sensation.
Sense the chest,
Belly,
Upper back,
Lower back.
Releasing the entire torso front and back as one sensation.
Seeing sensation to travel into the left hip,
Left thigh,
Left knee,
Calf,
Left foot and toes on the left foot.
Inviting sensation to travel into the right hip,
Right thigh,
Knee,
Left knee,
Left knee,
Calf,
Right foot and toes on the right foot.
Both legs now simultaneously as radiant sensation.
Now bring your awareness and attention into the entire body.
Alert and open to sensing the entire body,
The front plane of the body,
The back plane of the body,
The left side,
The right side.
The entire body as one radiant sensation.
And then begin noticing the breath moving into the body,
The breath moving out of the body,
The natural flow of air and sensation in the nose,
Mouth,
Throat,
Chest,
Lungs and abdomen.
Each outgoing breath a release.
Each incoming breath a renewal.
Letting the body breathe,
Begin mentally counting from eight to one as you bring your attention to the breath flowing in and the breath flowing out.
Eight breath flowing in,
Abdomen rising.
Eight breath flowing out,
Abdomen relaxing.
Seven breath flowing in,
Abdomen rising.
Seven breath flowing out,
Abdomen relaxing.
Six breath flowing in,
Abdomen rising.
Six breath flowing out,
Abdomen relaxing.
Five breath flowing in,
Abdomen rising.
Five breath flowing out,
Abdomen relaxing.
Four breath flowing in,
Abdomen rising.
Four breath flowing out,
Abdomen relaxing.
Three breath flowing in,
Abdomen rising.
Three breath flowing out,
Abdomen relaxing.
Two breath flowing in,
Abdomen rising.
Two breath flowing out,
Abdomen relaxing.
One breath flowing in,
One breath flowing out.
And as counting falls away,
The breath remains.
That's all that is now present within your awareness.
Begin welcoming and noticing sensations and feelings present in the body.
Sense into and notice the feeling of warmth in the body.
Feel into all areas,
Noticing the presence of warmth.
Now sense into and locate the opposite feeling.
Feeling into and noticing the presence of coolness in the body.
Feeling into all areas of the body.
Feeling into and noticing coolness.
Watching and noticing what's present.
Begin moving back and forth between these opposite feelings at your own rhythm.
The sensation of warmth in the body.
The sensation of coolness in the body.
Moving back and forth between these two opposites.
Then pause.
Sense into both feelings simultaneously.
Feeling of warmth and the feeling of coolness.
How does sensing into both feelings act upon the entire body and the entire mind?
Welcoming everything that's present.
As you now sense into and notice an emotion that's present in the body,
Or if you wish,
Invite in and recall a specific emotion that you're working with in your life.
Where in your body do you feel this particular emotion?
Are there images?
Thoughts?
Memories present as you sense into this emotion.
Welcome your experience and your awarenesses just as they are without judgment.
Now inviting in the opposite emotion to which you noticed.
What is the opposite of the emotion that you first noticed?
Welcoming in the opposite emotion into the body.
And with this opposite emotion,
Noticing where this opposite is present in the body.
Feeling into this space and noticing what's present here.
Is there imagery?
Memories?
Words?
Welcoming whatever arises within your awareness.
We'll begin moving back and forth between these two emotions.
Welcoming back in the first emotion.
Welcoming it back in with the body,
Welcoming it back in with the mind.
Then moving back to the opposite emotion.
At your own pace,
Moving back and forth between these two opposites.
Sense how each emotion impacts the body and impacts the mind.
Then experience both emotions simultaneously without judging or analyzing.
Just noticing.
Realizing how sensing it in both emotions acts upon the body and acts upon the mind.
Realizing your experience just as it is.
What's into now a thought or a belief that you take to be true about yourself?
Realizing one,
One thought or belief that you take to be true about yourself.
Where and how do you feel it in your body when you take this thought or belief to be true?
Realize your experience just as it is.
Now sensing and noticing the opposite to your thought or belief.
Sensing and noticing the opposite to your thought or belief.
Where and how do you feel it in your body when you take this opposite to be true?
And again alternating between these opposites of thoughts or belief at your own rhythm.
Realizing into the first thought or belief.
Then moving to the opposite.
Moving back and forth between these two opposites of thoughts or belief.
Pause as you experience both,
Experience both thoughts or beliefs simultaneously and also sense into your body and mind.
Sense into the first thought or belief,
Simultaneously sense into the opposite.
How does sensing into both act upon your body and act upon your mind?
Sense all that is now in awareness.
Your experience is perfect just as it is.
Everything unfolding completely naturally.
Bringing attention now to sensations of joy,
Happiness,
Bliss,
Love and peace.
Inviting in memories,
Images or embodiments that arise as you feel into love,
Bliss,
Happiness and joy.
Feel into this love and joy as if it's an energy of aliveness.
Feel this aliveness and energy at your heart center.
Feel this energy and aliveness spreading throughout your entire body.
Joy,
Bliss,
Peace flowing into your torso,
Arms,
Legs.
Joy and bliss throughout your entire body.
As you sense all that is present in this moment within your awareness,
Within this sense of joy,
Within this sense of peace,
Within this sense of love,
Noticing this space,
This awareness,
This sensation in the body.
Now allow yourself to completely dissolve into the feeling of unchanging pure being,
Pure awareness,
Open,
Spacious,
Pure presence.
Experience yourself as one with the sensation that is the body and one with the sensation that is the space within and all around the body.
Experience yourself as not separate and therefore at one with the sensation.
Feel into the center of this pure presence and pure being,
Feeling out then into the boundary or periphery of pure being,
Sensing your way which all perceptions are unfolding and passing away,
A place without center,
Without periphery,
A formless yet undeniable presence,
Pure being,
Awake and aware of everything just as it is.
Prem.
Begin reflecting upon the meditation journey you've just taken.
The amazing changing perceptions that were present.
Feelings,
Emotions,
Thoughts,
Beliefs,
The presence of joy,
Peace,
And love and the ever-present feeling of pure being.
Welcome back in your intention and your heartfelt desire.
Notice how they appear to you now.
Notice how they feel to you now as part of your awareness.
Slowly begin allowing yourself to sense back into your body,
The room all around you,
Sounds,
Emotions in the room.
Imagining going about your waking life,
Yet all the while honoring your awareness and your true self.
Your true self always knows the exact and perfect response to each situation you encounter in life.
As you take your time and transition back into your waking life,
Your body fully awakening into its natural state,
Eyes open,
Alert,
Mindful,
Reorienting to your surroundings,
Coming fully back,
Resting for a moment in your sensation of awareness at your heart center.
Welcoming the sensation and awareness of your own presence.
Noticing even the sensation of gratitude,
Gratitude for yourself and your practice.
Feel into the essence of this gratitude as a warming message as you honor yourself,
Your time,
Your energy and your efforts and all that came into your awareness during this meditation practice.
