Getting comfortable,
Lying down or sitting,
Supported,
Choosing any position that's comfortable right now,
Getting ready for this practice of calming,
Tucking a thin pillow or blanket under your head if you like,
Cover yourself with a blanket if you like,
Doing anything you need to do to get as comfortable as possible,
Check for any lumps or bumps of clothing,
Jewelry or anything else that might distract you,
If you find any,
Adjust them now,
Scan your whole body,
Making sure you're as comfortable as can be,
Feet relaxed,
Legs,
Hips,
Back,
Arms,
Shoulders,
Jaw,
Forehead,
Checking in and making any further adjustments if it will help you be your most comfortable self,
Feel yourself settling in,
Serene like a still lake,
And now,
Setting aside anything that's happened before this moment,
Setting aside anything that's happening after this practice,
Bring all of your awareness into your practice for the next 15 minutes,
Setting everything aside for these moments to calm and connect,
Take a deep breath in and as you exhale,
Letting go of any thoughts you'd like to let go of in this moment,
Let go of any thoughts,
Let go of any need to do,
Just being,
This is your time for yourself,
No agenda,
Just peace,
Make any final adjustments if you haven't already,
Begin to experience the stillness even more,
Know that you can move,
But if it feels good,
Allow yourself to enjoy this stillness,
This chance to do nothing,
Resting,
Just as you like,
If it feels restful,
Allow these words to be received energetically,
Rather than mentally,
Even the mind can rest now,
In its place,
In its place,
There is effortless awareness,
Feel all experience becoming more and more effortless,
Serene and effortless,
A series of energetic points will be named,
Allow awareness to float effortlessly from point to point,
Start by floating awareness to the point between the eyebrows,
Effortless awareness of the point between the eyebrows,
The hollow of the throat,
The right shoulder joint,
Moving freely to the right elbow joint,
Wrist joint,
The right thumb,
The tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Effortless awareness,
The right wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
Shifting awareness over to the left shoulder joint,
Elbow joint,
Wrist joint,
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Shifting freely,
The left wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
The heart center,
The right side of the chest,
The heart center,
The left side of the chest,
The heart center,
The heart center,
The heart center,
Resting awareness at the heart center,
Not thinking,
Just feeling,
Become aware of the breath,
Aware of the body gently moving with each inhale and exhale.
Notice on the inhalation that the abdomen gently rises,
Then the chest rises,
And on the exhalation,
Abdomen falls,
Chest falls,
Inhale,
Abdomen rises,
Chest rises,
Exhale,
Abdomen falls,
Chest falls,
Feel this wave of breath like a wave washing into the shore,
Then washing away from the shore,
Follow this gentle wave of breath,
Each breath,
Watching the wave rise and watching it fall,
No need to make any changes to the breath,
Simply watching,
Watching the natural wave of breath,
Like watching gentle waves on the ocean,
Begin to count the waves,
Simply follow the natural pace of breath,
Inhale,
One,
Exhale,
Two,
Inhale,
Three,
Exhale,
Four,
And so on,
Up to twenty-six,
If you lose track,
That's fine,
Simply start again at one,
Now,
Let go of counting the waves of breath,
It doesn't matter if you reach twenty-six or lost track,
Letting go of the count,
Bring your awareness back to your heart center,
Notice the heart center rising on inhalation,
Falling on exhalation,
Bring awareness back to your body,
Feel your body peacefully resting,
Feel the support beneath you,
Notice the temperature of the space you're in,
Notice the sounds,
Introduce more movement in the body,
By taking a few deep breaths,
Now wiggle your fingers and toes,
Feel the lightness,
Toes,
Feel the lightness of the sensation,
Stretch or move your body in any way you like,
And if you're lying down,
When you're ready,
Roll to your right side,
Take a few deep breaths here,
Taking with you any calming sensation from your practice today,
If you are lying down,
Slowly,
Gently,
Press yourself up to sitting,
Keep your eyes closed if you can,
And take a deep breath,
And when you're ready,
Softly open your eyes,
Open your eyes,
And bring the calming sensation into the room and into the rest of your day.
