Find a comfortable supported position in which you can remain for this practice,
Probably lying down or seated.
Allow your body to settle into the support of the earth and props around you.
The gaze softening or perhaps the eyes closing.
Begin to let the body settle into stillness,
Melting into the support of the earth,
Breath washing over you like a perfectly weighted blanket from your toes to your head,
Settling you softly and completely into this practice.
Feel your breath rhythmically and naturally flowing in and out of the body.
Notice the places where the breath is connected to the body.
Notice the flow of the breath in between those spaces.
The inhalation filling you,
The exhalation letting go.
Feel your body resting here as you breathe.
Feel the whole body,
The right side of the body,
The left side of the body.
Feel your awareness pouring down one side of the body,
Washing up the other side like a wave,
Pouring down that side,
Washing up the other side.
As your awareness moves down one side and up the other side and down that side and up the other side,
Imagine your breath following that same pattern down one side,
The other.
Now feel the breath flowing through the whole body.
Feel the whole body.
Now feel sensations on the right side of the body.
Notice all sensations.
Begin to notice a sensation somewhere on the right side of the body of ease,
Lightness,
Comfort,
Or spacious.
Begin to notice the left side of the body,
The whole left side filled with sensations without judgment or needing to change or move away from any sensation.
Allow it to all be there as it is.
Returning your awareness now to the right side of the body.
Once more,
Finding the sensation of ease and lightness or comfort or spaciousness in the right side.
Gradually allow that sensation to grow,
Expand,
Cross the midline into the other side of the body.
Notice if there is anything on this side of the body that would like to be shared with the other side.
Allow a back and forth exchange of sensations to bring balance to both sides of the body.
Feel the ease with which you can share heaviness,
Tightness,
Discomfort,
Lightness,
Spaciousness one side to the other.
Sensations without judgment filling the body.
Now imagine your body heavy,
Weighing down to the earth so heavy it could not move even if you try.
Imagine the body heavy,
Filling with sand,
Sinking.
Now imagine your body light,
Floating like a cloud in the sky,
Feather on the wind,
Free flowing light.
Now feel heaviness again in the body,
The whole body heavy.
Now light,
Feel the whole body,
Feel heaviness and lightness at the same time now in the body.
Feel a sensation in the body of warmth as if you are lying in the sun.
Feel a part of the body that contains the sensation of warmth and allow that sensation of warmth.
Expand,
Filling the body now.
Feel warmth in your whole body.
Now find the sensation of cool in the body as if there were ice or snow covering that part of the body and allow that sensation of cool to expand and fill the whole body.
Cool of ice,
Coolness in your whole body.
Now once more feel warmth and allow that warmth to radiate through the body.
Now allowing the sense of coolness to spread through your whole body.
And feel now the sensation of coolness and warmth at the same time in your body now.
Feel cool and warm.
Once more feel your body,
Your whole body here in this room,
Resting,
Supported,
Still and at ease.
Feel the natural rhythm of the breath in the body,
Slowly beginning to deepen the breath.
Feel the body filling and emptying with the breath.
As you deepen the breath,
Feel it reach all the way out to the fingers,
All the way out to the toes.
Begin to make small movements to reconnect the breath and body,
The body and mind.
And as you wiggle your fingers and toes,
You may choose to make other small movements,
Rolling to one side,
Gradually completing your practice and coming to a seated position or staying right where you are for a little longer.
Perhaps giving yourself permission to tap the tips of the fingers for a few rounds saying the sounds Sa,
Ta,
Na.
Connecting with your intuition right now,
Your inner wisdom.
A few more moments to engage in meditation,
Including your breath.
A few centering breaths.
I'll leave you here now.
Continue in whatever way serves you best.
