If you're not already,
Make yourself comfortable.
Either lying down or seated and supported.
Let us begin by setting the intention to give our whole-hearted attention to this practice.
And let us take our awareness to the body and give the body permission to deeply let go.
Completely and utterly allowing the body to let go.
As we journey through different states of consciousness,
I will always be by your side.
The invitation is to guide your awareness around the body and to place the awareness deeply into the body parts as I name them.
You might find that your awareness produces objects as you place.
Perhaps a shape,
A colour or a sensation.
The most important part of the practice is the placing of your awareness.
So let us come to the crown of the head and place the awareness at the crown of the head.
Moving down the forehead and the back of the head.
Back to the forehead and down to the tip of the nose.
To the chin and the right side of the face.
The right earlobe.
The tip of the right ear.
The right temple and the top middle of the forehead.
The left temple.
The tip of the left ear.
The left earlobe.
The left side of the face and the chin.
The right cheek.
The right eyebrow.
The eyebrow centre.
The left eyebrow.
The left cheek and the chin.
The point under the bottom lip.
The point between the lip and the nose.
The right nostril.
The outer edge of the right eye.
The inside of the eye.
And the bridge of the nose.
The inside of the left eye.
The outer edge of the eye.
The left nostril.
The point between the lip and the nose.
The point under the bottom lip and the chin.
The right temple.
The top middle of the forehead.
The left temple.
And back to the chin.
Moving the awareness now to the tip of the tongue.
The body of the tongue.
And the roof of the mouth.
And from here we move into the body.
Dropping down to the throat.
The right shoulder.
All the way down to the elbow.
And even further to the wrist.
The palm of the hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Moving back through the palm.
Wrist.
Elbow and shoulder.
Over to the throat.
The left shoulder.
Down to the elbow.
And further to the left wrist.
Palm.
Thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Moving back through the palm.
Wrist.
Elbow and shoulder.
Back to the throat.
And down to the heart.
Resting deeply in the heart center.
Now down to the navel.
The pelvis.
The right hip.
All the way down to the knee.
The ankle.
The top of the foot.
The big toe.
Second toe.
Third.
Fourth and fifth.
And back through the sole.
Ankle.
Knee and hip.
Your whole pelvis.
And over to the left hip.
Down to the left knee.
Radiating to the ankle.
The top of the foot.
The big toe.
Second toe.
Third.
Fourth and fifth.
Coming back through the left sole.
Knee and hip.
Returning to the pelvis.
Back up to the navel.
The heart center.
The throat.
To the right shoulder and the whole of the right arm.
The throat.
And the left shoulder and the whole of the left arm.
Back to your heart.
Radiate outwards from the heart center to cover the whole of the ribs.
The navel.
The whole of the torso.
The pelvis.
The right hip and the whole of the right leg.
To the sole of the right foot.
Back to the pelvis.
The left hip.
The whole of the left leg to the sole of the foot.
And back to the hip.
The pelvis.
And the navel.
Resting deeply in the center of the chest.
The heart center.
As we change our focus and bring our attention to the breath.
As you inhale deeply into the body you begin to notice your awareness move with your breath.
As you breathe in starting to expand beyond the points inside the body.
And as you exhale they move back in as the breath settles into place.
Releasing your focus on breathing now.
As we bring our awareness to the space behind the closed eyes.
I'm going to ask you to listen and observe what arises in your awareness as I speak.
Imagine now you are lying on the ground in nature.
Visualize this scene deeply but naturally.
Are you lying on soft sand or cool earth?
Or perhaps suspended in a hammock or floating on water?
Is there clear sky?
A canopy of trees?
What time of day?
And what color is the sky?
How does the air feel?
Is it warm on your skin or fresh,
Crisp and cool?
As a warm breeze gently passes.
What sounds?
What sense?
Go deeply.
Notice the detail.
As you breathe in your heart fills with this wonder that is our earth.
Our home.
As you breathe out you sink deeply into its embrace.
Safe.
Warm.
Nourished.
We leave this place now.
Bringing the mind to the feeling of the body.
Draw your attention to the breath inside of the body.
Inhale and the abdomen rises.
Exhale the abdomen falls.
Feeling soft,
Safe and secure.
You may either take a gentle return to your day or drift peacefully into a deep,
Restful sleep.
Please do send me a message or leave a comment.
I would very much love to know how you found this practice.
