Begin by lying on your back on the floor.
Lower your eyes or close them.
Feel the places where your body makes contact with the ground.
Sense the floor spreading out underneath you in all directions,
Supporting your weight.
Imagine the foundations of the building reaching deep into the heart of the earth.
Or,
You could imagine you're lying on the earth itself,
Feeling the warmth of the sun and the rich life of earth directly beneath you.
Take in the pleasure of the sounds and smells of your environment.
Let your body soften and spread to meet the ground that is holding you.
Feel your skin opening to receive the touch of earth and air.
Observe the movement of your breath flowing gently in and out,
Connecting your inner space with the outer space surrounding you.
Notice where you feel the rising and falling rhythm in your body the deepest.
Can you feel the filling and emptying motion spreading through your whole body,
Into the chest,
The abdomen?
Feel where the breath moves your body.
Imagine the breath flowing into your arms and legs,
Into your fingers and toes,
Into your face and your head.
Become aware that your body is made up of billions of tiny living cells.
Each cell is different,
But each has the same basic structure.
A nucleus at the center,
Surrounded by cytoplasm which consists of 70-80% water.
Inside,
A semi-permeable membrane that envelops the cell and forms its outer boundary.
Through these membranes,
The cells are breathing,
Minutely expanding and contracting.
Expanding and contracting out from and in towards the center of the cell in a pulse of life taking place throughout your entire body.
As you listen,
The breathing of the cells may give rise to a subtle pulsing,
Vibrating or tingling sensation of heat or perhaps an undulating rhythm of movement throughout your body.
There may also arise a sense of deep stillness and peace.
Open to the sensation of the cells breathing.
Feel the rhythm.
This is not the rhythm of the breath coming in and out of the lungs,
Nor the throbbing of the heart.
The cells are deeper.
Feel the body as a whole,
Every part alive with this very subtle pulsation.
Hold lightly in your awareness the knowledge that your body is one whole entity that simultaneously consists of billions of tiny individual breathing cells.
Allow each cell to release its weight into the support of the earth.
Notice where cells draw away from gravity.
Allow them to relax and breathe freely.
Allow yourself to dream.
Feel the earth spreading out to support you,
Carrying you through her great movements through space.
When you feel ready,
Roll onto one side gently with as little effort as possible.
In this new position,
Feel the pull of gravity acting on each tiny individual cell.
Relax and enjoy the sensations.
Roll onto the other side and rest.
This is a moment of eternity.
Roll onto your stomach.
Feel how the roundness of the earth holds you.
Open out to embrace the earth and experience both holding and being held.
Now let your body begin to make small movements,
Shifts and wiggles.
Your body knows what it needs so allow it to experiment with different movements.
Notice the contact you make through your skin with the ground.
Feel the air on your skin.
As you continue to move your body,
You can open your eyes and take in your surroundings.
Feel the floor,
The walls and ceiling and objects around you supporting your movement.
Feel that you are also supporting them.
Take as much time as you need to bring yourself up to sitting or standing.
When you feel truly present in the room again,
You can begin to wind down this practice.
Feel free to make some notes or make a drawing to remember any important feelings or insights you may have gained through this experience.
