Settle into your supine posture.
Let your heels be a little wider than hip distance.
Draw your shoulder blades comfortably down your back.
Make any final adjustments and close your eyes.
Let your body open to the earth and sense relaxation beginning.
Let's begin by setting the intention to remain conscious throughout the practice.
Stay to yourself silently.
The body and the thinking mind will sleep,
But I will remain aware throughout the practice.
Awareness will be set free from the body and mind.
As they surrender to sleep,
I will remain aware.
Now become aware of your body breathing.
Let the experience of the breath settle into the abdomen.
The navel rises and falls with the breaths tied.
The body and the thinking mind will sleep,
But I will remain aware.
With each exhale,
Sense the body surrendering to the earth.
The body connecting with and opening to the earth.
With each inhale,
Sense a wave of renewal.
Feel the nurturing vitality of life force energy.
Be aware of becoming more present,
More completely lucid and clear in this moment.
Now I invite you to set a resolve.
The resolve should be very simple.
Try to discover one naturally.
Set your resolve as a short positive statement in simple language.
Please state your resolve three times with awareness,
Feeling,
And emphasis.
Now begin to deepen the breath in the abdomen.
Let the breath become slow,
Smooth,
And full in a comfortable way.
The belly stays soft as you enjoy long,
Slow,
Deep breathing.
Feel the calming effect of the smooth,
Full breaths on the mind.
As it becomes effortless to guide the breath,
Feel the breath becoming more balanced and stable.
Now release all control of the breath.
Allow the breath to settle into its own natural,
Effortless rhythm.
As you set the breath free,
Experience its calming nature.
Now become aware of your body lying on the floor,
Completely relaxed.
Feel your body lying on the floor in perfect stillness.
Become aware of the space immediately surrounding the body.
Sense deeply the space just beyond the surface of the skin,
Noticing any experience of energy.
Feel the constant life force energy just surrounding the body.
Now move your attention to the surface of the skin.
Be fully aware of any sensations as you scan across the surface of the entire body.
Feel the entire surface of the skin all at once in a single moment.
The entire surface of the body.
Let your awareness now penetrate through the skin,
Experiencing all of the body's flesh and muscles in a single moment.
Now the bones.
Scan through the body and feel your bones.
The whole skeleton in a single moment.
Go to the tissue of the organs,
Intestines,
Liver,
Kidneys,
Bladder,
Stomach,
Lungs,
Heart,
Brain.
Be aware of all of the organs in a single moment.
Now envision the entire nervous system,
Like a network or web of electrical impulses reaching into every tissue and bone of the body.
See the entire nervous system in a single glance.
The mind mapping the body's entire electrical system.
Now follow this electrical network slowly inward to the center of the spine.
Like following the tributaries of a river in toward the main body of flow.
Now feel the flow of energy within the spine,
Patiently guiding your awareness up through the spine to the center of the brain.
Rest here at the midbrain.
At the midbrain,
See or feel a star-like point of golden light.
Sense the whole area,
The space of the midbrain relaxing,
Recharging,
Healing in the essence of gold light.
Now the center of the throat,
Point of golden light.
Right shoulder,
Right elbow,
Point of golden light.
Right wrist,
Be effortless.
Tip of the right thumb,
Point of light.
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger,
Point of light.
Right wrist,
Right elbow,
Right shoulder,
The throat,
Point of golden light.
Left shoulder,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Point of light,
Tip of the left ring finger,
Tip of the left little finger,
Left wrist,
Left elbow,
Left shoulder,
The throat,
Point of light.
Heart center,
Relax.
Right side of the chest,
Point of light.
Heart center.
Left side of the chest,
Point of light.
Heart center.
Navel,
Lower abdomen,
A star-like point of golden light.
Right hip,
Right knee,
Right ankle,
Tip of the right big toe,
Point of light.
Tip of the right second toe,
Relax,
Let the body sleep.
Tip of the right middle toe,
Tip of the right fourth toe,
Tip of the right little toe.
Right ankle,
Right knee,
Right hip,
Point of light.
Lower abdomen,
Let the mind sleep.
Left hip,
Left knee,
Left ankle,
Tip of the left big toe,
Point of light.
Tip of the left second toe,
Tip of the left middle toe,
Tip of the left fourth toe.
Tip of the left little toe,
Left ankle,
Left knee,
Left hip.
Lower abdomen,
A star-like point of golden light.
Navel center,
Deep in the body.
Heart center,
Point of light.
Throat center.
Now,
Sense the golden healing light radiating from all points in the body.
Feel the golden light intensify,
Expanding and filling the whole body and mind with its radiant healing energy.
Sense the presence of the healing light saturating the whole body.
All tissues and processes of body and mind absorbing the golden healing light.
Imagine now the golden healing light surrounding the body.
A brilliant golden cloud of light surrounding the body at arm's length.
Submit to the body's glowing aura of golden healing light.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Sense the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Now,
Feel the golden healing light saturating the whole body and mind with its radiant healing energy.
Repeat your resolve in the same language you used at the beginning of practice.
Repeat the resolve three times with full awareness and feeling.
Bring your awareness to the experience of the body lying in stillness.
Notice the complete relaxation of the physical body.
Notice any sense of well-being in the body.
Tune into the experience of your gentle,
Relaxed breathing in the navel center.
Aware of the breathing and aware of the body.
Slowly become conscious of each part of the body lying on the floor.
Filling up the body by filling it with awareness.
When you're ready,
Begin to stretch and move as you like.
Slowly rolling onto one side.
Come up to a comfortable seated position and open your eyes.
Thank you.
