We're just going to take the time now to find a comfortable place to lay,
A place where you feel completely able to surrender,
A place where you feel safe and able to completely let go.
Allow your spine to be straight,
Arms slightly away from the body,
Legs apart and just letting the toes fall to the outside of your body.
Become aware of the earth beneath your body and just let yourself yield in to the space.
We're going to bring awareness now to our breath and as you inhale we're just going to let the belly rise,
As you exhale allow the belly to fall.
No forcing or resisting the breath but simply allow it to flow,
Allow it to guide you into a place of presence and awareness,
A place where you can allow the busy mind to just take a moment to quiet a little,
Allow the body a place to soften a little.
Just allowing yourself to be here in this moment.
When you're ready bring your awareness to your heart space and just connect with your sankalpa,
Your I am statement in this moment.
Ask yourself what it is that you want to cultivate more in your life,
It could be as simple as I am calm,
I am present,
I'm strong.
Whatever it is repeat your sankalpa three times now and now let us take a journey through the physical body,
Becoming aware of your right hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the hand,
The back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side body,
Waist,
Hip,
Groin,
Thigh,
Hamstring,
Kneecap,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right side of your body,
Relax.
Now become aware of your left hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side body,
Waist,
Hip,
Groin,
Thigh,
Hamstring,
The kneecap,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side of your body,
Relax.
Awareness now to the back of your body,
The back of your right heel,
The back of your left heel,
Back of right ankle,
Back of left ankle,
Right calf,
Left calf,
Back of right knee,
Back of left knee,
Right hamstring,
Left hamstring,
Right buttock,
Left buttock,
Back of right hand,
Back of left hand,
Right elbow,
Left elbow,
The lower back,
The middle back,
The upper back,
Right shoulder blade,
Left shoulder blade,
The back of your neck,
The back of your head,
The whole back of your body,
Relax.
Relax.
Now we move to the front of the body,
The forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The bridge of your nose,
The tip of your nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Teeth,
Tongue,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The middle of the chest,
The front of your right arm,
The front of your left arm,
Palm of the right hand,
Palm of the left hand,
Your belly,
Belly button,
Right hip,
Left hip,
Your pubic bone,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right shin,
Left shin,
The top of the right foot,
The top of the left foot,
The whole front of your body,
Relax.
Now become aware of the whole of your right leg,
The whole of your left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
The whole of your back,
Whole belly,
Whole chest,
The whole torso,
Whole face,
Top of your head,
The back of your head,
The whole of your head,
The whole right side of your body,
The whole left side of your body,
The whole back of your body,
The whole front of your body,
Your whole body,
Your whole body,
Your whole body,
Aware of your whole body,
Aware of the space taken up by your whole body,
Aware of your body,
Aware of the space,
Body,
Space,
Aware of your body,
Aware of the earth beneath your body,
And noticing the point at which they meet,
Your heels and the earth,
Your legs and the earth,
Your arms and the earth,
Your back and the earth,
Your head and the earth,
Aware of all of the meeting points,
Clearly,
Clearly,
Distinctly,
Now bring your awareness to your belly,
Become aware of the breath in the belly,
The rise and the fall of the belly,
As you inhale,
And exhale,
Not changing the breath,
Simply awareness,
As though someone else is breathing for you,
Continue with your awareness of the breath,
And start counting your breath backwards from 27 to 1,
Breathing in 27,
Breathing out 27,
Breathing in 26,
Breathing out 26,
Breathing in 25,
Breathing out 25,
And so on,
If you make a mistake or you reach zero,
Just go back to the beginning,
And start again,
Now move away from your counting,
And withdraw your mind to Chittorcut,
To the inner space behind your closed eyes,
In front of your forehead,
As if you're watching a screen,
An infinite screen,
You are simply an observer,
And there is no attachment at all,
If thoughts occur,
Just allow them to come and go,
Just watch the space,
And now the mind is sleeping,
And now the body is sleeping,
And all that remains in this space is awareness,
Bring your awareness to your heart space,
The space in the center of your chest,
And become aware of the spaciousness here,
And become aware of the warmth and softness here in your heart space,
Begin to visualize a beautiful soft pink liquid,
Moving through your heart space,
Warm soft pink,
Like liquid gold,
Filling your whole heart space,
This pink liquid represents unconditional love,
Represents compassion,
Kindness,
And all of this is flowing through your heart space,
Flowing to every available space,
Every corner,
Every crevice in your heart,
In fact it is so full,
It feels as though it may burst,
It feels as though it is ready to overflow from your heart space,
Through your body,
Allow this beautiful pink liquid to flow beyond your heart space,
Through every cell,
Every muscle,
And every organ within you,
Allowing this unconditional love,
This compassion,
And this healing energy to flow from your heart space,
Through your whole body,
And in this moment,
You are one with your heart space,
You are one with unconditional love,
In this moment,
You are love,
Every part of you,
Flowing freely,
Soft,
Warm,
Like liquid,
Your whole being is love,
Your whole heart space,
Is love,
Now return your awareness back to Chittorkat,
Awareness once again to the inner space before you,
As you deepen your awareness of the space,
The space before you deepens,
And you are the observer once again,
No attachment,
No judgment,
Just awareness,
And now remember the Sankalpa you made,
The I am statement you made at the beginning of your practice,
Repeat the exact same Sankalpa,
In the same words,
With the same feeling,
Once again,
Now bring your awareness back to your breath,
And connect again with the inhalation and the exhalation of the breath in the belly,
Beginning to deepen the breath,
Allowing the breath to bring you gently back to waking awareness,
Become aware now of your environment,
Aware of the space you are in,
Notice any noises in the room,
Notice the temperature of the room,
Notice the earth beneath your body,
And then just gently move your body in whatever way feels right for you,
Maybe it's just a stretch,
Wriggling the fingers and toes,
Gently,
Slowly,
Begin to wake your body,
Gently,
Wake your body from its deep rest,
Now place your hands upon your chest,
One on top of the other,
And just take a moment to feel the warmth here in your heart space,
And just say the words,
I love you,
And in this moment,
Just finding deep gratitude for all that you are,
All that you have,
And all that you be,
Hari Om Tat Sat
