Your intention is to relax and feel comfortable.
Once you have found your desired position,
Take a deep breath in.
Fill your lungs,
Fill your belly,
Then slowly exhale while allowing any tension in your body to slowly melt into the ground.
Letting in even more oxygen this time and then letting go of any lingering tension.
With your eyes still closed or softly gazing below or in front of you,
Bring your awareness to your feet.
Notice each one of your toes.
Notice your ankles.
Notice the tops of your feet and the bottoms of your feet.
Slowly notice how your feet feel.
If your feet are not completely relaxed,
Make any adjustments you need to in order to create the feeling of relaxation within your feet.
Now slowly bring your attention to your legs.
Become aware of the muscles in your legs.
Become aware of the bones.
Become aware of all of the connective tissue that holds them together.
Allow your awareness to move away.
On your next exhale,
Give permission for each of these parts,
Your muscles,
Bones and connective tissue to rest and relax.
Allow your awareness to move up through your hips.
Move your awareness up through your pelvis and then into your belly and your lower back.
Notice how this area feels.
Notice your breath.
Notice how it moves into the bottom of your body,
Then notice how it moves back.
Pay attention to how you inhale.
The front side of your body expands,
Thus creating room for proper and healthy digestion.
Pay attention to how you exhale.
The front of your body softens,
The navel surrenders toward the spine.
The back of the body expands.
Move your awareness now to your chest and mid back.
Synchronize the breath with your belly.
During your inhale,
The chest fills first,
Then you will fill your belly and during your exhale,
Your belly will empty first,
Then you will empty your chest.
Use your awareness to feel your arms.
Be aware of your hands and your fingers.
Notice the intricate nature of these limbs.
Feel your breath deep in your throat as you bring your awareness up through your neck.
Bring it into your cheeks,
Bring it into your nose,
Into your eyes,
Into your ears,
Your forehead and each and every hair on your head.
With one deep and meaningful breath in,
Allow every single muscle,
Bone and cell in your body to rest ever so deeply.
Now simply be.
Do not imagine your sense of relaxation and contentment.
Simply be it.
Do not try to create anything.
Just be.
Be empty of thoughts.
Be empty of stress.
Be empty of anything other than just being.
Now breathe.
Slow deep meaningful breaths inward all the way until your belly is full.
Slow deep meaningful breaths outward all the way until your belly is empty and has concaved.
Continue to breathe slowly and steadily.
Breathe and relax.
Find your pulse of being.
Feel it.
It occurs as naturally as your heart beating or your blood flowing through your veins.
Find the pulse.
You will find your sense of being within the pulse.
Feel the pulse.
Hear the pulse.
See the pulse.
Sense the pulse as a whole as it flows freely within you.
Your being is not a map.
It does not have a start or finish.
It flows infinitely and should feel as such.
You cannot put it in a box.
It does not express opinion.
It does not express any certain belief.
It does not hold judgement.
It does not produce criticism.
It is an empty euphoria.
Slowly be and you will find contentment here.
You will find joy.
You will find bliss.
You will find serenity.
You will find peace.
You are experiencing the feeling of being present within your own existence.
If your mind begins to wander and outside thoughts try to invade your sense of being,
You may permit yourself to acknowledge these thoughts.
Do not let these thoughts make a home here though.
Acknowledge them and then quickly let them free.
Allow them to escape your mind.
Do not allow external thoughts to impede on your sense of being.
Allow them to pass through so that you may continue to relax and simply exist.
You are the master of your experience here today.
Only allow your sense of presence to stay with you.
It is a simple process.
Just allow it to take place.
Do not anticipate anything to happen next.
You do not need to do anything further.
Your sense of being is simply occurring and it is taking great pleasure in existing here with you.
You are not defined by external factors.
You are not restricted by societal norms.
You are not limited by the perceptions of others.
You simply are.
That is all.
And that is beautiful.
Who are you?
By asking this you are overthinking it.
You are the experience you are witnessing at this very moment.
Time does not exist.
All that exists is now.
Memories.
Aspirations.
Dreams.
Relationships.
These are all just feelings and sensations.
They will exist within your being but they are not what make up your being.
They are simply there and will only come into play when you give them permission to do so.
You are not attached to or weighed down by these things.
They will always come and go.
Do not label yourself.
Do not create an identity.
You simply are and nothing else.
And that is freedom.
Do not converse with your mind at this time.
Internal conversation can take place later in the future.
This moment is dedicated to you.
Just be by yourself.
This is not loneliness.
This is your relationship with yourself.
Your connection with yourself is the most powerful and meaningful connection of all.
To do all of this,
To experience all of this,
You simply need to do nothing.
You do not need to move.
You do not need to think.
You do not need to expect.
You do not need to do just nothing.
Bathe in the nothing.
Experience it for all that it is.
You are not imagining this.
It just is.
It is a feeling of being fulfilled just as you are.
It is clarity.
It is silence.
To just be frees you of your appointments and obligations.
You have nowhere to be.
You are free from trying to be in control.
Just let it be.
Nothing is better than here where you are in this moment.
You may rest here.
Do not create anything.
Simply pay attention to what is already here.
Pay attention to the nothing.
Find satisfaction in the nothing.
Bask in this natural satisfaction.
Feelings that are natural do not require effort.
They will simply continue to be and continue to grow.
Remember this feeling of being.
Recognize the feeling of being deep within it.
Become so deep within it that it becomes effortless to just be at any moment of your choosing.
Truly exist within the silence.
Experience being.
Do not try to imagine a dark,
Comfortable space.
Do not try to create the sound of silence.
But do simply experience the calming,
Dark,
And comforting silence exactly as it is.
See it.
Hear it.
Taste it.
Smell it.
Feel it.
Just be for a moment.
Do not worry about the time.
I will let you know when it is time to come back.
Just be.
I am grateful for the spaciousness,
Quietness,
And peacefulness that I witness within myself.
As we conclude our session today,
We will take three gentle but meaningful breaths together as one.
Breathing in for four counts,
Breathing out for four counts,
And then repeating.
Let's begin.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Continue to breathe.
Move forward,
Being one with your spacious,
Silent serenity.
Continue with contentment.
Continue to simply be.
Namaste.
