Allowing a gentle smile to spread on your face.
And as you become more ready for the practice,
I'd like you to visit that very natural sense of being,
The sense of being here,
Now,
The sense of being alive,
Without any doing,
Without any thought,
Just the intrinsic sense of being here,
Whatever it means for you.
And now letting it go,
And breathing in and out naturally and normally,
Without changing the pace or the rhythm of your breathing.
Scanning your entire body to make sure that none of the parts of your body is strained or under pressure,
And welcome to adjust them,
Relax them.
When you feel ready,
Bringing your awareness to the soles of your feet.
You are welcome to wriggle your toes in order to feel your feet,
And see if you can feel the heels and the arcs.
See if you can feel the sense of touch.
Could be the carpet or your shoes,
Socks,
Or the air.
See if you can feel all your toes.
And now bringing both of your feet in your awareness,
Moving upward,
And as you move upward,
You need to register any sensation in the body part that I mentioned.
See if you can feel the sensations in your ankles,
Any sensation.
And when you feel sensation,
You can move upward to your shins,
To your calf muscles,
And feeling sensations in this part of your body.
And then moving upward to your knees,
And see if you can feel sensations inside and outside of your knees.
Even if it's a faint sensation,
As soon as you register a sensation,
You can allow your awareness to move upward.
And now wrapping your awareness around your thighs,
Tuning into the sense of support that the chair is providing to you,
Becoming more at ease with your posture,
And letting go of your weight.
Feeling your thighs,
Feeling sensations around your hips.
Then you feel ready moving upward towards your lower back,
And moving upward inch by inch from your lower back to your middle back,
Feeling sensations in and around your lower back,
Middle back,
And then moving upward to your upper back.
And if you're ready,
Taking your awareness to your stomach,
Feeling the rise and fall of your belly as you breathe in and out,
Feeling the sensations around your diaphragm as you breathe in and out,
And feeling the sensations around your chest region,
The movement of your lungs,
Feeling the sensations in and around your heart,
And gently bringing your awareness to your shoulders,
Relaxing your shoulders.
And if you're ready,
Bringing your awareness to your biceps,
Into your triceps,
Into your elbows,
Your forearms,
Your wrists,
Bringing your awareness to your thumbs,
And to all your fingers,
To the back of your hand,
And to your palm.
Now moving upward again to your neck and your throat,
To your jaw bones,
To your lips,
To your cheek,
Bringing awareness to your ears,
Your nose,
Your eyes,
And now feeling sensations around your forehead,
Your temples,
And the back of your head.
And then finally feeling sensations,
If you could,
At the very top of your head.
It could be the sensations of air,
Atmosphere,
Or your head,
Or the blood flow.
Now trying to hold your entire body in your awareness from the top of your head to the soles of your feet as one entity,
Without any effort,
Without any intense focus.
Just holding your entire body in your awareness is one unit.
Continue to breathe in and out very effortlessly.
And very effortlessly incorporating your breathing in your awareness,
So becoming body-breath.
One breath at a time,
One moment at a time.
Just observing body breathing.
And letting go of any thoughts,
Any effort,
Any anticipation.
Feeling more at ease with here and now.
And with the ease,
Counting five breaths.
In-breath and out-breath is one cycle.
Just counting five breaths at your own speed.
And as you become more and more calm,
I'd like you to again get in touch with that sense of being without any effort.
It is there in the background,
The sense of being alive,
Being here,
Being now,
Without any effort.
Ex willingness.
And gently becoming aware of the space around you,
Becoming aware of your body and its weight on the chair,
Becoming aware of the soles of your feet,
Of your knees,
Becoming aware of your hips,
Your back,
Your stomach and your entire torso,
Becoming aware of your arms and hands,
Your shoulders and your neck,
Your entire face,
Allowing a smile to spread on your face and let it percolate through to your entire body.
And knowing that this sense of goodwill,
This sense of being is always a part of you.
And with that,
You know you feel ready,
Gently opening your eyes.
