Finding a comfortable sitting position.
Allow your spine to lengthen.
Your chest feels open and relaxed.
Beginning with some movement,
Raise both your arms above your head,
Interlocking your fingers above your head.
Inhale and as you exhale lower both arms by your side.
Repeat this twice more.
Inhaling as you lift the arms up above the head.
Exhaling as you lower.
One more time.
Inhaling and exhaling.
Bring both of your hands to rest in your lap.
Your arms may feel heavy.
Turn your awareness to your breathing.
Inhale relax.
Exhale release.
Following the flow of your breath.
Inhaling and exhaling.
Relaxing both your legs.
As you inhale and exhale,
Feel a softening to your abdomen.
Inhale soft pause.
Exhale.
Relaxing your chest,
Feel yourself starting to let go.
Inhale and feel your shoulders begin to relax.
As you exhale,
Both arms and your neck relax too.
Keep focusing on letting go,
Particularly on the out breath.
Feel your face and the crown of your head begin to softly open as you breathe.
Allow your body to become still,
Holding your awareness in your spine,
Feeling your breath in your spine.
Feel your spine elongating as you breathe in.
Notice your lower back.
Inhale.
Exhale with awareness in your lower back.
Moving upwards to your mid-back.
Once again,
Inhale and exhale.
Moving upwards towards the base of your neck,
Feeling any tensions and allowing them to release on the exhale.
Just for a moment,
Hold your entire awareness along the whole length of your spine.
Still and steady,
Each breath holding your spine.
No effort,
Just relaxed breath.
The rest of your body begins to relax further as your spine is feeling strong,
Still and lengthened.
A deeper sense of stillness flows.
With each exhale,
A deeper relaxation floods your being.
Keep allowing your awareness in your body and feel the expansiveness expressing as it flows with your breath.
There may be thoughts that arise.
Just let them go.
Just focus on your spine feeling stronger,
Feeling alive as the energy grows and expands as you breathe.
Your whole body relaxes.
The beautiful physical structure of your being is at peace.
Let all the thoughts pass and then fade.
Begin to stand back from them.
Let them fade.
Your mind clears with each breath and your attention returns to the strength of your spine,
Relaxing deeply as you exhale.
Your awareness is now so deep.
I invite you to gradually relax more consciously,
Moving from a level of ten down to a base level of zero.
Beginning at ten,
This feels settling and familiar.
Sense the frequency of this layer.
Inhale,
Exhale.
Turning your inner focus now downwards towards level nine.
Sinking,
Lowering.
A real sense of moving down,
Using your breath to help.
On the next inhale,
You prepare to lean deeper into the downward sense of movement,
Down to level eight.
You feel even more spacious.
This spaciousness is all around you,
In,
Through and around your body.
It is getting easier with every exhale,
Allowing you to deepen and feel.
Allow yourself to move towards level seven.
Inhale,
Exhale.
A freedom,
A warmth,
A welcome coolness,
Adjusting as your awareness begins to expand.
You naturally arrive at level six.
You connect to this full awareness coming into the depths of your being.
The experience of peace increases.
A bountiful sense of peace.
Notice the subtle boundary between your inner space and the space around your body.
As you exhale,
This movement takes you down to the fifth level where you feel yourself coming closer to the very center of your natural essence.
All boundaries beginning to fade.
The inner and outer space unify.
As you breathe in,
It feels spacious and as you breathe out,
It feels expansive.
Your next out breath takes you to level four,
Moving down more deeply as the peaceful serenity increases.
There is a real stillness.
Any movement feels like a wave,
An internal wave that sits above you.
Whatever arises is carried on this wave as you continue to sit with your conscious awareness of peace.
Only peace.
The next exhale brings you down to level three,
Sinking even closer to your natural essence,
Your true nature.
You are so close to the core of your being.
This is the real you.
Allow the peace to spread throughout your whole being.
It is a light,
A beautiful light.
This light carries you down towards level two,
Sinking ever deeper into the embracing space of peace.
Begin to perceive it.
Feel it.
See it.
This light is peace.
Peace is this light.
You are this light.
Within this realization,
You arrive at level one.
Feel yourself gently floating downwards.
You are so aware of this joyful,
Peaceful expansion.
You naturally arrive at the bottom,
The ground level of peace.
Your consciousness realizing you are home.
You have just come home to yourself.
You have come into the deepest layer of your being.
You remain so still,
So perfectly still.
You now know this amazing space is you.
The spaciousness of this moment is you.
Pause here a while.
Rest here a while.
When you feel ready,
Notice your feet resting on the ground.
Begin to feel the soles of your feet pressing downwards.
Feel the contact with the ground beneath you.
You may move your toes.
Feel yourself pressing your heels into the ground beneath you,
Pushing down onto your big toe of both feet.
Have a real sense of groundedness in the soles of both feet.
Feel the stability beneath your feet.
A strong sense of groundedness.
Feel that strength from the earth beneath you moving up both legs,
Towards your knees,
Lower thighs,
Upper thighs and your pelvis.
Feel the place where you're sitting.
The lower half of your body is feeling very grounded and rooted into the earth beneath you.
You feel very stabilized and strong,
Secure,
Empowered.
This strength and vitality moves up towards your upper body through your torso,
Your shoulders,
Both arms.
Begin to move your fingers.
Feel that awakening through the whole length of your spine up towards your neck.
You may want to softly move your head.
Just feel the movement coming back.
Begin to move your body in any way that feels comfortable and then allow your eyes to softly adjust as you let them open and take in your surroundings,
Seeing the room around you and notice anything that catches your attention.
