So we'll start by finding ourselves in a comfortable position,
A posture that embodies wakefulness,
That mountain posture.
So we're grounded,
We're rooted,
We're stable.
Perhaps the feet are flat on the ground.
Perhaps the spine is self-supported.
Maybe each vertebra is stacking above the pelvis and the head is balancing above the spine.
And as you breathe out allowing the shoulder blades to slide down the back,
The arms and the hands to rest,
Wherever supporting them.
Feeling the weight of the body resting on the ground,
Noticing those parts of the body which you make in connection with whatever's supporting you.
Perhaps this is the feet,
Maybe the sit bones,
The hands.
If you've chosen to lie down for this practice,
Perhaps it's the back on the head.
Sensing this connection of the body with whatever's supporting you and knowing that this support,
This anchor is here throughout your practice,
Throughout your day,
Can always return to this to ground and support.
And moving your awareness now to take in the whole of this body,
The whole of your body right now,
Including any aches and pains,
Any winds of discomfort,
As well as the points of the body that are at ease or neutral.
Moving your awareness now to take in feelings,
Emotions,
Noticing what's here right now,
Knowing that there's no right way to feel,
There's no right way to be.
Simply noticing whatever's present right now.
Noticing the mind,
The mind full of thoughts,
Perhaps the mind's busy or dull,
Sleepy.
Noticing however you are today and bringing all of you along into your practice.
Moving your awareness now to the breath if that feels like a safe place for you to be today,
Knowing that it doesn't always.
If you want you can move the awareness to the body on the ground,
Perhaps to sound.
If you'd like to,
Noticing the breath and breathing in ever so slightly longer and breathing out longer,
Slower.
We'll take a few breaths like this,
Taking a long soothing breath in,
Pausing and a long soothing breath out.
And taking a few of these breaths in your own time,
You may like to add some counting,
Perhaps counting to four on the in breath,
Counting to five as you pause and counting to six as you breathe slowly out,
Release in and letting go,
Allowing the whole body to release with the out breath.
Allowing any tension that the body's holding to be released.
And letting the breath start to return to its natural rate,
The rhythm.
And we're going to bring to mind now a safe place.
This doesn't have to be a real place,
This could be somewhere that you've imagined.
Perhaps using your imagination to imagine you're in a place where you feel fully safe.
Or there on your own.
Perhaps this place is somehow safer than any place could ever really be.
It holds that sense of safeness within it.
Perhaps this is somewhere you've been,
Somewhere you'd like to go,
Or somewhere you've created.
And worrying about finding the most perfect place,
Whatever comes to mind is fine.
There is no perfect safe place.
And bringing this to mind in whatever way will serve you.
Perhaps you can see it in your mind's eye,
Or perhaps simply repeating the name of the place to yourself.
Perhaps you're able to imagine that you're there.
Where would you be in this safe place?
Is there somewhere you'd want to sit or stand?
Or maybe you'd be moving?
Can you feel the ground beneath your feet?
What would it sound like?
Maybe you're walking on grass or pebbles.
Would you be able to hear that?
What other sounds might there be?
Maybe the sounds of nature?
I'm not worrying if you're not sure of any of these.
And if you want this place,
Can be completely silent.
Are there any smells?
What colours can you see?
Is it possible to sense the safeness imbued in this space?
Is it possible to see the light?
Is it possible to see the light?
Is it possible to see the light?
Perhaps you're noticing your mind's wandered off.
I mean,
That's okay.
It's the nature of minds.
Minds wander off.
Perhaps simply gently noticing where the mind's gone.
The kindly awareness.
Being interested in this wandering mind.
And gently and kindly guide your focus back.
Back to the safe place.
Noticing how you're feeling right now.
Perhaps tiredness.
Perhaps excitement.
Noticing how it feels to imagine yourself here.
Knowing that there's no wrong way to feel.
You're simply noticing.
Simply observing.
Do you notice anything in your body?
Perhaps areas of ease or maybe tightness?
The muscles of the face.
The shoulders.
Chest.
The abdomen.
And imagining now that this place is grateful for you being here.
That this place was welcoming you.
That this place,
Imbued with safeness,
Knows that it's better for you being here.
Knowing you are fully appreciated,
Fully welcomed.
Whoever you are,
You don't need to change for this place.
You're welcomed.
Every part of you is welcome here.
Noticing your hands.
You may like to move the hands,
Perhaps to the abdomen or the heart.
Feeling the warmth of the body.
Movement of the breath.
Knowing it doesn't feel right for you today,
You can leave your hands where they were.
Perhaps just noticing how it feels to be fully welcomed by this place.
To know that this place is always here for you to return to.
Whenever you need it,
It's here waiting for you.
As we start to come towards the end of this practice,
We're going to start to leave this place,
Knowing that this place is always here and you can come back whenever you'd like to.
Slowly starting to let the images,
The smells,
The sounds of this place dissolve.
Releasing it from your mind's eye.
Perhaps a sense of it lingers on.
And coming back to this moment.
Knowing the feet on the air,
Sit bones on the chair.
Noticing that gentle rise and fall of the breath.
And perhaps taking a few more of these soothing breaths now.
Noticing if there's anything your body needs,
Any movements your body would like.
Perhaps starting to stretch and move.
And in your own time,
Whenever you're ready,
Starting to move the fingers and toes and starting to float the eyelids open.
