So this is a supine meditation.
So making sure you're as comfortable as you can be.
Allowing the body to rest down onto the surface beneath.
Becoming aware of the midline of the body.
Letting everything on the left soften to the left.
Everything on the right to soften to the right.
And we can begin by tuning in very gently to our natural soothing breathing rhythm.
Feeling the belly softly rising on the inhale.
And falling on the exhale.
There's no need to regulate the breath.
Just allowing the body to breathe in its own way.
Drawing breath in and releasing.
So our intention for the practice is to stay present with the flow of breath as it moves through the body.
Thoughts will arise in the mind and that's okay.
We just see whether we can keep our attention moving back to the breath so that we don't become involved with the thinking process.
A new thought may arise,
A new inhale is drawn into the body.
We experience them both.
And then as we exhale,
As the breath leaves the body,
The thought too can dissolve out of the mind.
And with a sense of curiosity now,
Tuning in to how the body responds as the breath releases.
Maybe we feel a little heavier,
A little more connected with the earth beneath.
We may notice places in the body that are subtly holding tension.
And as we exhale,
Maybe some of that tension too releases as if with the out-breath.
If we notice a place in the body where the tension remains,
We can imagine drawing the breath in and around that area and then softening and opening on the exhale.
A sense of bringing our caring attention to the more vulnerable parts of the body and creating a holding space for them.
So that the aching or the knottiness or the tension can release in its own time.
Sensing too how each in-breath draws energy down into the belly.
And on the out-breath,
That energy can flow through the body,
Soothing,
Smoothing,
And now opening our awareness a little to take in the space.
To take in the space above us,
Almost as if that space was like a blanket,
Softly holding us to the earth.
And now releasing any point of focus,
Any sense of doing.
And coming to rest here in this moment,
Touching into the simplicity of awareness.
And for your own practice,
You can stay lying in your bed on the earth as long as you have time for.
Thank you.
