This is a practice that we can do at the end of our day.
It could be on our commute home.
Don't do this if you're driving.
Please pay attention to driving.
But if we're walking or on public transport,
Or if we've driven,
We can pause in the car for a moment before we go on to the next thing in our life.
Just to take a moment to refresh our presence so that we can receive the nourishment that we need.
And by doing that,
We can be more there for ourselves and more there for our loved ones for the evening.
So taking a moment to sense your body and extend this very simple invitation for it to rest deeply.
Just knowing that the invitation is there,
That this is a space where your body can rest really deeply.
Allowing a sense of deep,
Heavy ease so that your body can sense that it's being fully supported by the floor,
By the ground,
By the chair.
So if you're walking,
Giving your full weight to each footstep that you create.
And if you're sitting or lying down,
Allowing this offering of your full weight,
Allowing yourself to be supported for this moment.
And then sensing all the things that are alive in us.
Sensing the feelings,
The thoughts that flip by,
The different physical sensations that we're aware of.
Everything rising and falling.
Allowing these feelings and thoughts to move through your presence without needing to pay them much attention.
Just aware of the sounds around you,
But allowing yourself to kind of rest back,
This soundscape continuing without any effort from you.
You're just taking it in.
Nothing to pay particular attention to.
And allowing yourself to rest back.
So sensing your body,
Sensing the air around your body,
So that you know that actually your awareness is bigger than your body.
Your body rests within a wider field of your presence.
And allowing this sense of this field of your presence to emanate from the kindest,
Wisest part of you.
This wider perspective.
This pulsing from a kind,
Loving heart.
And a single thought might flip through like a light pulse across a neural network.
Or a feeling may creep sluggishly across.
Every breath rising and falling within this field of awareness.
Sounds coming and going.
And you can allow all of it to happen without needing to grip anything.
You simply rest within this wide,
Expansive field.
Like a vast network or matrix of presence.
Allowing this field to hold you.
Just allowing yourself to be held.
This network of wisdom,
True compassion.
Maybe sensing a joyful delight in you being alive.
The wonder of you in this moment.
And anything can rise or fall within this field.
Pleasant thoughts,
Unpleasant thoughts.
It doesn't make much difference.
Because you have something deeper.
You're connected with something that comes from a much deeper part of yourself.
This loving,
Accepting presence.
Pulsing through care and kindness.
And it really is expansive.
You can start to explore to see if you can find an edge.
If you follow this field out to your left.
Actually,
That field of presence doesn't end.
It just continues on and on.
Beaming out this beautiful,
Kind,
Awake presence.
Far,
Far,
Far into the distance.
Sensing this awake presence to your right.
Just following it out.
This radiating,
Loving field.
Extending and extending and extending.
With that end.
Sensing it below you.
Going deep,
Deep down into the earth.
Sensing it above you.
Soaring high.
Effortlessly radiating outwards.
Sensing this great radiating of your presence.
This powerful energy.
And allowing it to hold you.
Allowing yourself to be held by this wisest part of you.
This kind,
Loving awareness that cares so deeply for your well-being.
And letting all the momentum of the day go.
All the detritus that we end up with at the end of our day.
Echoes of any difficult moments that kind of stick to us.
They can be a little gloopy and sticky as we continue into our evening.
And knowing that in this pristine,
Immaculate energy field,
Nothing sticks here.
So simply allowing the cares and worries and kind of ego triggers of our day to slip through the field.
Just falling away.
And you might have names for some of these remnants.
Worry or anger.
Shame or frustration.
Disappointment.
Maybe sadness.
Maybe simply experience it as a colour.
Sense of heaviness or stickiness.
Sometimes it feels like tar.
And allow yourself to sense them in this pristine,
Powerful,
Boundless field.
Nothing can stick to it.
They're just slippy and they can fall,
Fall,
Fall far away from you.
So allowing yourself to receive powerful refreshment from this loving,
Awake presence.
Fully holding you in this moment.
Stories about the day slip away.
Any addictive thinking.
Laying down any hopelessness.
Any victim mindset.
Superior mindset.
A feeling of not being good enough.
All the things we get caught in,
They can all just slither away.
Leaving us simply held in kindness and care.
In all our vulnerability.
Just as we are.
We can be there very deeply for ourselves in this moment.
Offering care.
Offering love.
Maybe offering a reminder that there's also beauty and connection and joy.
And even if all those seeds aren't awakening us,
We know they're in us.
And they'll awaken in their own time.
So maybe offering patience.
Trust.
Hope.
And you might allow yourself to sigh deeply.
Kind of a big belly sigh.
Releasing your out-breath.
Letting it all go.
Have a deep exhalation.
So that you can release any stale air.
Any breath that we've been holding.
Sighing again.
And really using your tummy muscles to push out any stale air.
A third time.
Emptying yourself so that you can be filled again.
Refreshed.
And just taking a moment to say thank you to yourself.
You can put a hand on your heart or hold your hand if that's comfortable.
Just some message of touch from your hand to your body.
Just to know that you're here with you.
To say thank you.
Thanks for taking such good care of me.
Knowing you can trust yourself to take good care of you.
And in many small ways and big ways every day.
To trust yourself.
Have a good evening.
Thank you.
