So bring your awareness into your heart center.
And set an intention,
If you like,
Sankalpa,
It's called,
A resolve,
An inner resolve,
And it can be anything that kind of comes to mind.
And we say it like an affirmation in positive language as well.
So it might be,
My mind is steady and clear,
Or I feel at ease,
Or I'm safe in this moment.
And then repeat that three times in your heart center.
And now we come into the body opposites.
So I'm just going to say the points.
It's fairly fast,
But just going to keep going one to the next to the next.
If you lose track,
Just come back.
No problem.
So we'll start with the right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the hand.
Back of the hand.
Right wrist.
4M.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the ribcage.
Waste.
All right,
Hit Giant.
I knee,
Cath ankle eel.
So all of the foot.
Top of the foot.
Big toe,
Second toe.
Third toe.
Fourth toe.
Little toe.
Right side of the body.
Left hand.
Left thumb,
Index finger.
Third finger.
Fourth finger.
Little finger.
Tom.
Back of the hand rest 4M.
Elbow upper arm.
Shoulder.
Armpit.
Left ribcage,
Waist.
Bye.
Knee,
F.
And curl.
Eel.
Solar foot.
Top of foot.
Big toe.
Second toe.
Third toe,
Fourth toe.
Little toe,
Left side of the body.
Back of head.
Right shoulder blades.
Left shoulder blade.
Spine.
Right buttock.
Left dot r.
Back of right leg.
Back of left leg.
Top of the head.
Or her head.
Right temple.
Left tempo.
Right ear.
Left ear.
Right eye.
Left eye.
Right cheek,
Left cheek.
Nose,
Lips Chin.
Throat.
Right side of the chest.
Left chest.
Center of chest.
Navel.
Lower abdomen.
The whole right leg.
The whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole back body.
Whole front body.
Whole body together.
Whole body.
And bring your awareness to the breath at the nostrils.
Notice how it feels cool as you breathe in,
Warmer as you breathe out.
Let your breath be continuous and smooth.
And now we begin counting the breath backwards from 27.
So exhale and inhale is 27.
Your next exhale and inhale is 26.
Just take your time,
Gently count down with your breath.
You lose track to start again at 27.
Breath after breath.
Let's let go of the breath wherever you are,
It's fine.
And move into the experience of opposites.
First,
Experience heaviness.
Feel your body is heavy,
Dense,
Sinking into the ground.
Experience the full sensation of heaviness.
Your body is heavy.
Now experience lightness.
Your body feels light and spacious,
Almost floating.
And then bringing back heaviness.
And lightness.
And then let that go.
Now bring in a gentle heat spreading through your body,
A warmth.
Sensation of heat.
A welcome warmth.
And now coolness,
Refreshing,
Calm coolness.
And then bringing in a gentle welcome warmth.
And now coolness again.
Refreshing and clear.
Now we move into working with images.
Just listen as I name the image,
Let it form in however it does in your mind and then go on to the next and the next.
A single tree in an open field.
Mist rising over water.
A mountain peak in sunlight.
A bird gliding across the sky.
Fireflies at dusk.
A lantern glowing in the dark.
Clouds drifting slowly.
A gentle breeze on your face.
Sunlight through stained glass.
An open doorway.
An ancient tree.
A bridge over water.
A spiral.
A stone path.
Gentle rain.
Warm sand.
I feel mean.
And let go of the images.
Imagine your body lying peacefully,
However you're positioned,
Still relaxation in your body.
Bring your awareness to the center of your chest.
And allow your mind to rest.
Let thoughts go to the background.
Notice awareness.
You might be aware of your breath,
Of your body,
Of the stillness.
Let everything settle into stillness.
Part of our mind that observes.
This practice is happening in awareness.
Let your mind be still.
Continue to let yourself rest in awareness as this observing presence.
Let your mind be still.
Once we're about to complete the practice,
Of course,
You could stay longer.
Without disturbing the stillness,
Bring back to mind your inner resolve,
Your sankalpa.
And repeat it in your heart three times.
Bring back in some breath awareness.
You need to notice your body again as well.
Right hand.
Tom.
Back of the hand.
The left hand,
The palm,
The back of the hand.
Soles of your feet.
Full right side of your body.
Left side of your body.
The back of your body.
The whole front of your body.
Being aware of the whole body together.
Notice what was your experience during the practice.
You
