Hey,
Welcome to your practice.
So get comfortable.
Whether you're going to sit or lie down,
Just make your way into your position.
And as you do that,
Notice everything around you,
Everything that you pick up and notice,
All the senses.
As you close your eyes,
You imagine the room around you,
Everything that you'd picked up,
Sensing all the space around you.
And then sort of turn the volume dial down on the outer experience.
Let your senses drop inward.
Drop them inward to notice what you notice inside.
What sorts of sounds are coming to you?
What sorts of smells?
What does your body feel like in a sensual way?
The physical,
Tactile sensation,
Maybe of your clothes touching your skin?
Your body touching the surface that supports it?
The temperature?
Now feel your right hand,
All the fingers of that hand,
1,
2,
3,
4,
5.
And the whole hand is where the fingers meet the hand.
The front,
The back,
The sides,
Insides.
Feel all the physical sensation building around your right hand as you notice it.
Now notice your left hand,
This which may take a moment.
The left fingers,
1,
2,
3,
4,
5,
Where the fingers join the hand.
The front of the hand,
The back,
The sides and insides.
The whole left hand.
Now feel both hands,
Both hands.
Now notice the right arm,
The right hand,
Right arm,
The whole length of the arm.
The hand,
Arm,
Wrapping underneath armpit.
Feel the right armpit,
The right side of the torso,
Right waist.
Wrapping attention down the right side,
Right buttock and all the way down the right leg,
Upper leg,
Knee,
Lower leg,
Foot.
Feel the whole right side of your body.
Now feel your left face,
Left nostril,
Left eye,
Left ear,
Left brain.
Your left brain communicating with your right side.
Can you feel into that relationship?
Left brain,
Right side.
Take a breath.
Now feel your left arm,
Left hand,
Arm,
Shoulder.
The whole length of that left arm.
Wrapping underneath armpit.
On the left side,
Left waist,
Left buttock,
Left leg,
Upper leg,
Knee,
Lower leg,
Foot.
The whole left side.
The whole left side of your body.
The right side of your face.
Right eye,
Right nostril,
Right ear,
Right brain.
Left side,
Right brain.
Feel into that relationship.
Left side,
Right brain.
Right side,
Left brain.
Whole sides.
Feel the crossover.
The whole body.
The whole body from the inside.
Feel the space around the body,
The body from the outside.
Feel both,
Inside and outside,
Simultaneously.
Feel the same way you feel before şeyradas.
Stay as long as you'd like.
May the mind waves rise to the surface to be healed.
Namaste.
