61 point guided relaxation.
Take a position where your body can relax.
If it's available,
You may want to lie down with a pillow under your head and your knees,
Or you may come into a comfortable seated position with an upright spine.
Let your body release into gravity toward the earth.
Let the ground hold you and wrap around you.
Notice the way you're holding yourself and soften into yourself.
You're being supported through your muscles and bones.
The muscles relax onto the bones and there's a sense of stillness in you.
Feel how much sensation there is in your stillness.
It's not just a physical stillness.
Your mental effort is relaxed.
Your mind no longer has to balance you in gravity and you can let go.
Your breath is spontaneous,
No effort.
Set the intention for your mind to rest as much as your body.
Split your awareness between the breath and the body.
The deep stillness.
Notice that the body feels light or heavy.
Sense the natural flow of your breathing.
Let your breathing be right for you in this moment and the mind simply observes the breath.
The breath is not fast or slow,
Not too deep,
Not too shallow,
Just at the pace that seems natural for your body.
Soften the abdomen.
Relax the abdominal organs.
Let the abdomen rise and fall with the breath.
Soften the chest with the breath.
Let it be spacious and light.
Weave the breaths from one to the next.
Abdomen to heart,
Heart to abdomen.
Smooth transition from out breath to in breath and in breath to out breath.
Rest your awareness in the eyebrow center as if there's a bright moon shining in that space.
The moon you see in the night sky as a brilliant point of light.
Deep in the eyebrow center.
Rest in that point of light.
Breathe there.
Invite yourself to leave the eyebrow center and go down to the throat center.
The soft spaciousness of the throat.
Rest in a point of light or a point of energy in the throat.
Radiant like the moon.
Your awareness floating in the space of the throat center.
Breath touches the throat increasing the luminosity.
Continue to experience each space as a moon or a point of light or energy.
The right shoulder deep within the joint.
Low joint.
Wrist joint.
Tip of the right thumb.
Index finger.
Middle finger.
Ring finger.
Tip of the pinky finger.
The right wrist joint.
Elbow joint.
Shoulder joint.
Throat center.
Exhaling the glowing in the throat center.
Point of light.
Energy into the left shoulder deep within the joint.
Elbow joint.
Wrist joint.
Tip of the left thumb.
Index finger.
Middle finger.
Ring finger.
Tip of the pinky finger.
Wrist joint.
Elbow joint.
Shoulder joint.
Throat center.
Resting breathing.
Point of light or energy.
Invite yourself to travel down to the heart center.
The lotus of the heart.
The core of the chest.
Essence of physical,
Emotional,
And spiritual space.
A point of light or energy.
Be present in the luminous glow of the heart center.
Breathing there.
Rest awareness in the right breast.
Heart center.
Left breast.
Heart center.
Travel from the heart center down to the navel center.
Point of light or energy.
Breathing down to the pelvic center.
Brilliant and spacious.
Point of light or energy.
The right hip deep within the joint.
Knee joint.
Ankle joint.
Tip of the right big toe.
Second toe.
Middle toe.
Fourth toe.
Small toe.
Ankle joint.
Knee joint.
Hip joint.
Whole pelvic center.
Point of light or awareness of energy.
Left hip deep within the joint.
Knee joint.
Ankle joint.
Tip of the left big toe.
Second toe.
Middle toe.
Fourth toe.
Small toe.
Ankle joint.
Knee joint.
Hip joint.
The whole pelvic center.
Navel center.
Heart center.
Throat center.
Eyebrow center.
Your body is space and awareness.
Expansive.
Wherever your awareness goes,
The light flows.
Image the space of your body like the night sky.
Limitless.
The cells are cosmic particles in subtle motion.
Movement and transition within the stillness.
The deep stillness.
All these points in your body are brilliant moons in that space.
The breath becomes more fluid and full.
Unobstructed breath.
You are transparent and the breath breathes you.
Feel the breath like a heavenly breeze that has become more fluid than before.
It passes in and around the vastness of your body.
Touching those points of light.
The space of the cells.
Skin,
Organs,
Muscles,
Bones,
And all that connects you.
And your field of awareness is infinite,
Pervading the whole space.
No resistance.
No strain.
Unbounded.
Until you hear my voice again,
Remain in this space as your mind relaxes.
Become aware of the brow center.
Shine of light or energy.
See the eyebrow center as a bright moon shining in that space.
Allow the energy of light to fill the whole head.
Softening the skin on your face.
Warm and glowing.
With your eyes still closed,
Bring your awareness back into the room.
Notice where your body is taking space in the room.
Gently move the eyes under the eyelids.
Breathe into the throat center.
Move the tongue in the mouth.
Open and close the jaws.
Sit the breath into the base of the throat.
Come into the heart center.
Feel each breath in expand the lungs.
Bringing light into the heart,
The chest.
To come out of the relaxation,
Just breathe a little bit fuller,
Deeper,
Slower and richer.
Give yourself time to explore the fullness of the inhalation and to complete the exhalation.
Notice that stillness that's still within you.
The still point at the top of the inhalation before it becomes the exhale.
Open the still point at the bottom of the exhalation before it becomes the inhale.
Once your breath is deeper,
Notice how the body naturally moves with the breath.
You should be ready to move again.
When you are,
Let yourself move in a way that feels most natural to you.
Take your time.
Before we leave,
Bring our hearts awareness together.
Good for having this practice.
Wherever you are in this world at this moment.
Bringing light into yourself and light into the collective consciousness.
