Ah,
You've made it.
You're here now.
Lie down and make yourself comfortable.
Maybe put a cushion under each knee for a little bit of extra comfort.
And extra comfort is very needed and very welcomed after a day,
A busy day,
A challenging day that you've had.
So just let go.
Notice how you're feeling.
Just check with your body and notice the different sensations.
Is there a sensation that stands out,
Asking for your attention?
Stay with that one.
And notice what your attention does to it.
It's like bathing that sensation with your awareness and sometimes sensations become stronger and sometimes they start disappearing slowly but surely.
All you're doing is staying with that sensation,
Not wanting it to go away,
Not wanting it to go stronger,
Just being present to it.
And now let's go and find a quieter part of your body,
In fact the quietest part of your body.
And stay with that for a while.
And then go back to a loud sensation.
It may be the same one,
It may be a different one.
Another place where the body feels a bit busy.
And stay there.
And go again to a quieter place,
To the quietest place.
Notice the difference in you as you connect to the busy parts and as you connect to the quiet parts.
And in your own time,
Without any hurry,
You'll be moving from the busiest part to the quietest,
From the loudest sensations to the softest.
And that could be 10 seconds,
20 seconds,
30 seconds.
Kind of ping ponging between the two.
Realising what happens.
Maybe you're starting now to feel a difference in your whole being.
Maybe maybe not.
No matter what,
It's all okay.
You're not trying to control our experience right now.
You're moving from one to the other,
Maybe a little bit faster now,
Again with no hurry.
Now let your bones drop.
Feel their heaviness.
And as you let them drop all at the same time,
You notice the muscles melting around them as they let go of them.
Soft muscles,
Heavy bones.
Now I invite you to pay attention to your belly.
How does it feel?
Does it feel soft and motor-like all over?
Or are there bits that feel a bit hard and congested?
And you're looking with no judgement.
You're looking at it like you would a beautiful,
Gorgeous ocean.
Just like we did earlier with the entire body,
I want you to do the same thing with your belly.
Moving from areas where the sensation is loud to the quietest places in the belly and from the quietest places to the louder sensations in the belly.
And initially we move from one to the other slowly,
Maybe staying in one sensation for a while.
And then slowly we may move a little bit faster between them.
Do you feel the sensations changed in the belly?
Does it feel like that ocean has become a little bit calmer?
You do this until you feel that a calmness has entered your belly.
And then once you feel that relative calmness,
Imagine two rivers move down from the ocean of your belly towards your legs,
Bringing that calmness into the legs.
Then another river moves this calmness into the heart.
And then this river extends and goes towards the brain,
Washing the mind,
Giving you a new open free mind that can roam and expand into your surrounding,
Beyond your body,
Into infinity,
A vast,
Vast,
Vast mind.
As the mind is open,
Free and soft,
You can introduce an intention.
I stay connected to the source of peace and strength under all circumstances and I am happy and grateful that I can.
I remember to breathe well no matter how hard a challenge may seem.
And I am happy and so grateful that I can.
And I remember that no matter how big a problem may seem,
I can connect to that part of myself that is much stronger and bigger than any problems.
And I am so happy and grateful that I can.
Now you can either stay there or whenever you want to slowly come up.
I finish here.
