I welcome you into this present moment.
This is your time to find deep rest and deep healing.
I invite you to choose the most comfortable position for your body right now.
This is your practice,
Your time to reset and recharge.
You don't have to do anything I tell you to do.
I am simply your guide.
You are in complete control of your experience.
If it's comfortable for you,
Allow your eyes to close gently.
Become aware that when you rest your outer vision,
Your inner vision becomes more clear.
You have a greater ability to explore your inner world through all of your other senses.
A greater sensitivity to the sensations and emotions stored in your body.
A clearer communication with your inner guidance.
Begin to explore your sense of touch,
Noticing the temperature of the air on your skin.
Feel the weight of your clothes.
Notice the weight of your blanket cocooning you in a layer of protection and safety.
Letting go of effort and shift your awareness to your mouth.
Notice its temperature and any residual tastes you discover within.
Rest your awareness for a moment at the space within your mouth.
Space between the upper and lower teeth.
Space above the tongue.
Space below the tongue.
Noticing space between the teeth and the cheeks.
Awaken your sense of hearing.
Allow your ears to explore your room.
What sounds do you hear inside your room?
Do you hear any sounds beyond your room?
What are the normal sounds around you right now?
Are there any physical sensations responding to the sounds around you?
Begin to feel your ears hearing.
Moving your attention from one sound to the next.
No need to distinguish its origin.
No need to label each sound as good or bad.
All sound is simply vibration.
Follow the sound into the inner ears.
Feel the vibration of sound in the center of your mind.
Total awareness on sound within.
Observe your breath now.
Can you begin to sense any smells coming in with your breath?
What aromas do you discover within your nose?
Explore the contrast between your inhalation and your exhalation.
Feeling the cool inhale and the warm exhale.
Breath falling in and breath falling out of the body with ease.
Shift your awareness now to begin to hear the sound of your breath.
Notice how the breath moves in and the breath moves out.
Allowing all of the sounds of your room to melt into the background.
Total awareness of the sound of your slow and steady breath.
As the breath fills you up,
Become aware.
Does your body feel tight or tense?
Are there any parts of your body that are sore or hurting?
Remember to just notice without judgment.
Becoming curious about how your body feels right now.
Can you discover the bottom of your breath?
Invite your breath to move deeper and deeper within.
See or feel your breath filling you up.
Soften your belly and begin to observe how every inhale fills up your belly like a balloon.
And every exhale deflates that balloon all the way back towards your spine.
Now observe.
Does your body feel still or is there a lot of activity happening within?
Simply notice.
Feeling your body right here,
Right now.
As you begin to notice the support beneath you.
Feel every point where your body is touching your bed.
Are you willing to accept that support?
Or are there parts of your body that are still tight and tense?
Can you invite your body to soften 5% more?
And allow your body to melt more fully into the support beneath you.
Welcoming the sensation of heaviness into your body.
Feel the hands growing heavy with the arms.
The feet growing heavier and heavier.
Both legs growing heavy and melting.
Both arms growing heavy and melting.
The head,
Neck and torso heavy.
The entire back of the body melting into the support.
Move your awareness back to the palms of your hands.
And observe any sensations you discover there.
Do the palms feel hot or cold?
Are there sensations of tingling or throbbing?
Or nothing at all?
Just notice.
Now imagine we can draw a line down the center of our body.
Dividing the body into two distinct parts.
Left and right sides of the body totally separate.
You may see the dividing line as white light or feel it as sensation.
Feel your body completely divided into two distinct sides.
For a moment,
Completely forget about the left side of your body.
As you shine the spotlight of your awareness on the right side only.
Invite the feeling of hot into the entire right side of your body.
Like a hot summer's day on the beach.
Experience the heat of the sand beneath the right side of your body.
Feel the heat of the radiant sun on your skin from the top of your head all the way down to the toes.
The entire right side of the body growing hot.
Campfire.
Feel the perspiration attempting to cool you down as the right side of your body gets hot,
Hot,
Burning hot.
Now pour your awareness like cold mountain water into the left side of your body as you forget completely about the hot right side.
Welcome the feeling of cold to enter the left side of your body.
Envision a cold winter's day with snow on the ground.
The feeling after a long day of sledding or skiing.
The air is so cold you can see your breath as you exhale.
The entire left side of your body growing cold as you remember the feeling of ice.
Imagine yourself submerged in an ice bath,
A full moon on a cold winter's night.
Allow the entire left side of the body to grow cold,
Cold,
Bitter cold.
Rotate your awareness from side to side to explore the contrast between the hot right side and the cold left side.
Rotating back and forth,
Back and forth.
Rotating back and forth,
Back and forth.
Then experience both simultaneously.
Awareness of the hot right side at the same time as the cold left side.
Now imagine that you can erase the line separating the two sides of your body.
Allow the hot right side to meet the cold left side at the center of your torso.
Feel the midline where the two sides meet and enjoy that warm sensation that begins to spread throughout your entire body.
A comfortable warm oozing sensation spreads from the center of your torso out to the arms,
Wrists,
And hands.
Feel that warm relaxation moving down over the hips,
Buttocks,
Legs,
Ankles.
Welcome that bone deep relaxation to flow over your neck and throat.
Warming the face and head.
The entire body is comfortably warm,
At ease,
Relaxed.
Feel the length of your spine,
The strength of your spine that is fully supported.
Feel the length of the spine from top to bottom.
Inhale from the base of your spine to the top of your head.
Begin to ride the wave of the breath up and down the spine.
Inhaling the breath moves up the center of the body.
And exhaling the wave moves down through the center of your body.
Allow your breath to shake free any worries that were hiding out.
All concerns.
Allow the breath to wash everything away that no longer serves you.
Feel the movement of the breath within your body.
Welcome its purifying presence.
Begin to breathe out all blockages.
Inviting the refreshing vitality of prana that moves in with your breath.
Sensing the healing energy as it moves in and is circulated all throughout your body.
Be willing to change patterns of thought to support well-being in your mind and body.
Be open to explore beliefs that you can upgrade to feel wholeness once more.
Remember you don't have to believe everything you think.
Shift your awareness into the center of your mind.
Feel the sensation of space within your mind.
A comfortable vast sea of emptiness.
Space within and space all around.
A beautiful calm day on the ocean of awareness.
Feel the warmth of the sun as it kisses your face.
All is well in your world.
As you sail over calm seas.
No destination.
Complete freedom to explore where the winds of change guide you.
Listen to your inner guidance.
And hear the happy song of birds overhead.
Notice the gentle sound of the water.
And begin to cultivate the feeling of gratitude.
Even in the midst of the storms of life,
We can always find something to be grateful for.
Gratitude lies in our ability to shift our attention to things that feel better.
So begin to mentally list all of your many blessings.
It can be as simple as the ability to breathe.
The blessing of another day.
The gift of our sight.
And the comfortable bed at our back.
Welcome gratitude into your mind and into your body.
Remembering your blessings are as vast as the peaceful ocean.
Your thoughts are incredibly powerful.
Choose your words wisely.
When a thought rises up,
Notice it.
How does it make you feel?
If it doesn't feel good,
Let it go.
No need to attach emotion to it.
Allow it to float away.
The current draws it farther and farther away.
As you shift your attention back to your easy and steady breath.
Thoughts will come and thoughts will go.
But we get to decide which ones to hold on to.
Become curious about the rhythm of your relaxed heartbeat.
Sense your calm and steady heartbeat.
Then begin to fill your heart with love and acceptance.
Loving yourself first.
Accepting yourself exactly as you are in this moment.
Holding yourself with compassion and love.
To hold an intention of kindness.
An understanding of yourself.
Embrace the sensation of being held and allow yourself to be held in the hands of the divine.
Embrace the sensation of being seen.
Embrace the sensation of being seen and allow yourself to be seen.
Embrace the sensation of being accepted just as you are in this moment.
No need to change.
And accept yourself.
You are doing the best that you can do.
And it is enough.
Really take that in and accept that truth.
You are doing the best you can.
And it is enough.
And it is enough.
Repeat it silently in your mind's eye.
Inhaling I am doing the best I can.
Exhaling and it is enough.
Five slow deep breaths.
Inhaling I am doing the best I can.
Exhaling and it is enough.
Thank you for allowing me to be your guide today.
I hope you will come back to this practice over and over again each time you need to reset,
Recharge,
And feel better.
