Hello everyone and welcome to this short practice called extend the feeling of home to yourself and others.
I personally really love this practice because it gives me a very deep feeling of having arrived,
The feeling of being at home and whatever being at home means for you hopefully you will be able to come to that state,
Come to that feeling or maybe even explore what being at home means for you.
So if you find a comfortable place to sit you might as well be standing,
Depends on which feels better for you.
Then please let one of your hands go to that place in the back of your head where your skull is connecting to the spine and just like very very softly put your hand,
Put the palm of your hand into that place where the skull is connecting to the spine.
As if you were holding a head of a baby in that gentle sense.
And see the warmth that is emanating from the palm of your hand to that bony structure.
And feel how the warmth is actually relaxing the back part of your brain.
And then in a very slow pace allow your hand,
The palm of your hand to land back on your thigh or loosely hang down if you're standing.
And I'd like to invite you to very very gently,
Very gently roll your head as if you were stretching the sides and back and front of your neck and throat.
You may start your circle to the left,
Let your ear get closer to the shoulder and back.
To the right,
Your ear to the right shoulder and then front the chin to your breast.
Continue rolling your head very very slowly,
Very gently.
We are not here to stretch your muscles to the max or whatever.
Quite on the contrary what we're doing here is you are focusing in that slow motion,
You are focusing on the place where your skull is connecting to the spine.
So you're gently rolling your head.
You don't even have to roll your head.
If it is not available to you then just imagine that motion or do a motion of a few millimeters to each side.
Try that.
This is effective enough.
So you are focusing on that place where your skull is connecting to the spine.
Let the movement subside and when the time has come start rolling or imagining your head rolling in the opposite direction.
As if the movement was steered from that place where the skull is connecting to the spine.
Maybe as you're rolling the head you can already start feeling that in that connecting place this tiny little bit where the bones are joining each other.
A feeling of being at home is starting to develop.
You are accessing that feeling.
So let the movement of the head and of the neck subside till you come to relative stillness while keeping accessing this feeling of home,
Being at home.
And if you can let that feeling of home spread from this tiny place in the back of your head and neck to the rest of your body as if it were a little sun sending its rays to all your body parts.
Let the breath maybe.
And see if you can allow that feeling to spread beyond the borders of your body,
Beyond your skin to your environment,
To your nearest environment,
To the room you're in,
Later sentient beings in the house you live in,
Maybe even your neighborhood,
Your town,
The region.
Listening to people and other sentient beings in your country,
Continent.
Maybe you can extend that feeling to the planet Earth.
Stay wherever feels comfortable for you.
No stretch.
And I hope that you will be able to retain this feeling during the rest of your day.
You know where to find it.
I hope to see or hear from you soon.
Take good care of yourselves.
Bye.
