Welcome.
Resting comfortably in a position where your body can fully relax,
Closing your eyes,
Beginning with circular breath,
Take a deep inhale through your nose,
Hold it at the top of your breath and gently let the air fall out of your mouth.
Doing that again,
Deep breath in through your nose,
Gently holding,
And as you exhale out your mouth can you feel any tension dissolve from your body,
Letting go.
As you breathe in through your nose,
Can you feel the breath tickling your nostrils?
And as you exhale through your mouth,
Can you feel your shoulders softening,
Letting go,
Bringing your awareness inside your body.
Be aware of your chest expanding and softening with every breath.
Be aware that on your inhales as your chest expands,
Your shoulders soften.
Notice your stomach now,
How it expands gently on the inhale and softens on the exhale.
Feel the surface beneath your body,
Holding your body,
Gently,
Reliably.
Can you notice if you're holding on anywhere and can you let that go,
Giving the full weight of your body into the surface beneath you.
Now,
Shift your attention outside your body.
Notice the temperature of the air,
Any sounds in the room or beyond the room.
The feeling of fabric on your skin.
Can you sense the space around your body,
Sensing the space around your head,
Around the top,
The sides,
The surface beneath your head,
The space above your head.
Sensing the space around your chest,
Outside of your body.
Sensing the space outside of your body,
Around your hips.
And now gently pull your awareness back inside your body,
Using the breath coming in through your nose as a doorway to bring your awareness back inside.
Follow that breath down the back of your throat to your chest,
Your stomach.
Feel the breath gently,
Easily moving in and out of your body.
And now follow your breath on your next exhale,
Out of your body,
Again noticing,
Sensing the space around your body.
And now can you play with switching your awareness gently between the outside of your body and the inside of your body,
Like ocean waves moving in and out with your breath.
As you inhale,
Feel the breath tickling your nose,
Coming in to your chest,
Your stomach.
As you exhale,
Follow your breath outside your body,
Sensing the space around your body.
As you inhale,
Pull your awareness back inside,
Following that breath through your nose,
Your throat,
Chest,
Stomach.
And as you exhale,
Follow that breath to the outside space around your body,
Noticing how your awareness can easily shift without effort or thinking.
Because you are not just the body.
You are the consciousness that can observe the body from both the inside and the space around it.
And now can you focus on the space all around you,
In the room that you're in and beyond the room that you're in.
Let yourself sense spaciousness,
Allowing your awareness to dissolve into the field around you.
You are still here.
You are still safe.
Just more spacious,
Completely free to move anywhere through space.
Now imagine that outer spaciousness flowing inward to your body,
A gentle blending,
A softening of boundaries,
A widening of presence.
You are a body,
A field,
An awareness itself.
Your mind is quiet,
Your body surrenders,
Allow your expanded awareness to cradle you the way a night sky holds the moon.
You are in a deep state of relaxation and healing.
You are recalibrating your body,
Rejuvenating through deep restorative rest.
