To begin our practice today,
Please lie down in a comfortable position.
You can place your left hand over your navel and your right hand on your upper chest.
Close your eyes,
Bringing your focus inward.
Take some time now to let go of your day.
Make sure that your body is completely comfortable and at ease.
And begin to just allow the breath to exit through the nose.
Pause your breath for a moment.
Take a long deep breath in through the nose.
Feel the rib cage and the belly expand,
The chest gently lifts.
When you exhale,
Just allow the belly to soften.
Feel your body releasing into the earth,
The surface that you are lying on.
Take another deep breath in through the nose.
As you exhale,
Just begin to release the body.
Release the tension in the forehead.
And with each exhalation,
Relax a little more,
Your eyes,
Jaw,
Temples.
Breathing in,
Relaxing the back of the head,
The neck,
The shoulders.
Let the inhale soften the front of the body.
Let the exhale relax the arms all the way down from shoulders to fingertips.
Let your next exhalation relax the rib cage,
Upper,
Middle,
Lower back,
Pelvis is heavy.
Let them soften your groins.
Relax the legs,
The feet,
All the toes.
Feel the entire body relaxed.
Feel your body resting.
We are going to trace imaginary figure eight patterns around the face,
The head.
So bringing your focus to the top of the bridge of your nose,
Just between your eyes.
And we will trace a figure eight pattern with our imagination around the left eye,
Around the right eye,
Around the left eye,
And around the right eye.
And continue to breathe and feel the sideways figure eight or infinity pattern around first the left eye,
Then the right.
And it doesn't matter which way you're going,
Just as long as you're making this figure pattern around the eyes intersecting at the bridge of the nose.
We will keep the top bridge of the nose as the focal point,
The intersection point of our figure eights.
And now allow that pattern to go on a diagonal,
Diagonally from one point to the next,
Intersecting at the bridge of the nose,
Left to right,
Right to left.
And now allow this figure eight to go straight up and down,
North and south,
Top of the head to the chin,
Intersecting at the bridge of the nose.
And now let that pattern go diagonally the opposite way.
So right to left or left to right.
And now horizontal again,
Around the right eye,
Around the left eye,
Around the left eye,
Around the right eye.
Continuing this figure eight pattern.
And now bringing your awareness to the focal point,
The top bridge of the nose.
And just pause there for a moment.
Shift your awareness and your focal point to the place center of the forehead,
Just in between the eyebrows.
And the second focal point will be at the very bottom of the base of the skull,
In line with the spine.
And now trace a figure eight pattern from the third eye point to the base of the skull in line with the spine.
Third eye,
Base of the skull.
Third eye,
Base of the skull.
And continue your figure eight pattern from point to point.
The breath is free,
Long,
And deep.
We imagine this figure eight going from third eye to the base of the skull.
Now with your focus on your right hand,
Bring your awareness between your fourth and fifth finger at the top of the hand.
Imagine tracing a figure eight between the fourth and fifth finger on the back of your hand.
And focusing on the left hand.
Drawing an imaginary figure eight between the fourth and the fifth finger.
Now bringing your awareness to the temples.
See if you can imagine drawing figure eights at the temples.
Tiny figure eights at the temples.
And then focusing on your right temple and your left temple at the same time.
Inhale and imagine you're tracing your fingers up above the ears.
Exhale,
Imagine you're tracing your fingers down behind the ears,
Down the sides of the neck and off the shoulders.
Bring your awareness to your temples again.
Breathe in and focus and energy up to the parietal ridge.
You can imagine you're tracing your fingers from temple to parietal and then exhaling down the back,
Behind the ears,
Sides of the neck and off the shoulders.
And doing that two more times,
Just tracing around the ears with your mind's eye,
Your imagination.
Breathing in to go up,
Breathing out to come down,
Sides of the head,
The neck,
The shoulders.
And one last time.
And now bringing your awareness to the front hairline,
The center of the front hairline.
That'll be our focal point and we'll begin to draw figure eights from one side of the forehead to the other and begin to move that figure eight pattern very slowly towards the top of your head,
Over the baby soft spot.
Over the baby soft spot,
Continue to the crown,
Start to go down the back of the head,
Base of the skull,
The back of the neck,
Shoulder to shoulder.
Fingers at the front of the body,
Trace figure eights collarbone to collarbone,
Over the throat,
The chin,
The lips,
Finishing at the eyes.
Bringing your awareness to your third eye point,
Taking a long deep breath in through the nose.
Breathe out through your mouth.
Breathe in through your nose and out through your mouth.
One last time,
Breathing in through the nose and out through the mouth.
Take a moment,
Allow that energy to calm the nervous system,
Allowing your body to feel heavy and imagine a golden flame behind your navel.
Allow that golden flame to shine brightly.
Feel it grounding your body into the earth.
And now wiggle your toes,
Wiggle your fingers,
Circle the ankles and wrists.
Go ahead and stretch the body,
Your awareness fully back into the room.
And when you're ready,
You can open your eyes.
Your meditation to calm the nervous system is now complete.
