Lying down with your arms slightly away from your body and your feet apart.
Closing the eyes if that's comfortable.
Then making some long exhalations and with each exhalation letting go of any tension.
Allowing tension to unwind from your jaw and your tongue.
The neck softening.
The arms resting on the surface that's underneath you.
Allowing any tension to unwind in the belly.
The hips soften.
And the legs are heavy and relaxed.
And allowing your awareness to rest on the exhalations.
And with each exhalation a profound release.
Allowing your energy to spread and rest on the land around you.
And with each exhalation let your energy rest more deeply in this space.
Energy spreading and resting and relaxing.
Now allowing your awareness to rest on the breath.
Just watching as the breath effortlessly flows in and out of your body.
Aware of how the body moves with the breath.
Resting your awareness on the rhythm of the breath.
Coming to the feeling that you're expanding on the inhalation and relaxing into the space on the exhalation.
And then we come to a phase of counting down the breath.
So counting on the exhalations.
Starting at 33 as you exhale and 32 as you exhale.
31 as you exhale.
And carrying on counting down the breath.
And if you lose count or if you reach zero starting again at 33.
In phases one to three you are A few days later,
The male was able to escape and return to the nest.
He is now the only one left.
He is very close to the female.
He is now the only one left.
He is very close to the female.
He is now the only one left.
He is now the only one left.
He will passengers by the fourth day.
There is currently no response and the female got a large room in the nest.
They are far separated from each other.
Their mothers because they have grown old.
They both have many defense fatalities.
They are placed at scope for filming.
Which means that the% of the female characters are more likely toIs they more likely to be exposed to a lot of which is more likely to be exposed to a lot of They are placed at scope for filming.
Counting down the breath counting on the exhalation starting at 33 and if you lose count or reach zero starting again at 33 counting down the breath counting on the exhalation starting at 33 counting down the breath counting on the exhalation starting at 33 and then letting go of counting down the breath and we come to a phase of holding the awareness in different parts of the body so starting with the top of the head tuning in to the top of your head and the way it normally feels and just allow your awareness to rest there and after a while the shape starts to fade and there's just space space at the level of the top of the head so this is the practice tune in to the body part tune in to the space and then allow the shape of the body part to fade until there's only space so moving from the top of the head to the left ear the left ear fading the space the right ear space the left eye fading the right eye the throat the tongue the nose forehead back of the head the whole head fading into space the neck left shoulder left elbow left wrist left hand the whole left arm fading into space right shoulder right elbow right wrist right hand the whole right arm fading into space the throat heart belly pelvis the whole torso fading into space left hip left knee left ankle left foot the whole left leg fading right hip right knee right ankle right foot the whole right leg fading feeling the whole body as space the whole body like the night sky and feeling the dome of the night sky above you and feeling starlight shining down onto the top of your head starlight shining down to the palm of your right hand starlight shining on the palm of your left hand starlight touching your third eye starlight shining on your throat starlight touching your heart starlight filling your belly starlight shining on your pelvic floor starlight touching your right foot starlight touching your left foot your whole body bathed in starlight your whole body bathed in starlight And then bringing your awareness slowly back to the shape of your body.
The shape of your physical body.
The shape of the room around you.
And taking a couple of deeper breaths and then bringing small movements back to the body.
Starting with fingers and toes.
Moving your head gently from side to side.
Stretching,
Maybe yawning or sighing.
Hugging your knees up towards your chest.
And then making your way back up to sitting.
Coming back fully and then opening the eyes.
