And so the first phase is one of relaxation.
Relaxation is so important when we are holding ourselves lightly.
Relaxation becomes so much easier.
What are you noticing in this moment,
As I mentioned relaxation?
Has the process started already?
Maybe not.
But ideally what we want to do here is to soften.
Soften the outside of our bodies.
Soften the inside of our bodies.
And so in this moment,
To bring your body back to its natural state,
Which is relaxation,
We actually need to actively do this.
And we get better at doing this process of relaxation the more we practice.
We tune in more and more to some of the subtleties that we may not have noticed in our bodies.
And in tuning in gently to these,
We pick up certain parts of our bodies that have a subtle amount of tension or striving within us.
Allowing,
Allowing,
Allowing,
That is the magic word here,
In order for our bodies to soften,
Soften,
Soften.
Visualize yourself in a place where you are content,
Settled,
At ease.
And visualize wherever this place is that there's a magic jug in front of you,
A huge magic jug floating in the air in front of you.
And you can make this any color or colors you wish.
And on the side of this jug has the word relaxation.
Inside this jug is relaxation.
And you can visualize what the consistency is like.
It could be like fairy dust or it could be like a warm,
Slow moving liquid.
It's up to you.
This jug has your best interests at heart.
Imagine this jug intuitively pouring relaxation all over your body in this moment.
Whether you do it systematically from head to toe or intuitively,
Like I said,
Allowing this jug to go to certain parts of your body.
And as this relaxation touches your body,
Your body melts,
Soothes,
Softens.
You are safe in this moment.
You can give yourself permission to be here now.
And relaxation is the first perfect step.
Relax,
Settle as this relaxation touches these parts of your body.
On the countdown of five to one,
Every time you hear the number,
Allow your body to relax in preparation for coming deep into this meditation.
That is a gift for you and from you.
Relax,
Five,
Four,
Three,
Two and one.
Noticing how in this moment you are held by the flow of gravity with particular,
With a particular experience here of how your feet make contact with where they're resting.
Noticing as your feet make contact with the floor,
Allowing your awareness to seep into these places.
And the more you feel this,
The more grounded you become.
The less in your head you become.
The more in this moment you are.
Noticing what happens to your awareness as I get you to acknowledge the different areas of pressure between each foot.
Do nothing with this,
No need to balance this out,
Just noticing the different areas of pressure from each foot.
And noticing how your anchor becomes more alive,
More vibrant as you gently rest your awareness here.
It's like your feet,
Where they make contact with where they're resting,
Are rooted.
And you may like to even,
If you are a visual person,
To imagine roots coming out from the bottom of your feet,
Going all the way into the ground.
You are grounded in this moment.
Despite what your mind may tell you,
With your direct experience here,
You are anchored to this very moment.
Nothing else to do.
Nowhere else to be.
We committed to this.
This moment of now.
We can't add anything else to this.
Just anchoring with this narrowed concentration on your feet,
How they make contact with the floor,
Feeling the pulling sensation here.
Almost like gravity gets stronger,
But your awareness is increasing.
You may like to notice how your arms and hands have been resting in this moment.
And acknowledge too that your hands,
As you take attention to them,
Are also gently held by the flow of gravity.
What do you notice more?
The pulling sensation at your hands?
Or the energy coming from your hands?
The warmth coming from your hands?
Or tingling sensations?
What do you prefer?
What's easiest for you to connect to?
Remembering these are just experiments to get us to deepen our practice.
In this moment,
Do you have more of a connection to your feet and how they make contact with where they're resting from the flow of gravity?
Or is there more of a connection to your hands?
Or do you prefer both points of connection at the same time?
It's your choice.
Relax.
See how gentle you can be as you anchor to your chosen experience right here and now.
You may like to stay with the point of connection that you prefer.
We're just going to move on now to visualization.
Again,
This is just an experiment.
See how you go.
Be curious.
Visualize in your mind.
A real or an imagined experience that is a safe place.
A particular place that is particularly safe.
It nurtures you.
This kind of could have been a real experience,
A memory.
Or you can imagine it in this moment.
In this space,
You are always at peace.
Maybe it's out in nature somewhere.
Maybe it's enclosed somewhere nice and comfortable.
Visualize.
Using the five senses.
What can you see?
Here.
Touch.
And as you do this,
What are the finer details as you visualize yourself looking from left to right in this safe space?
Noticing in this moment how you are feeling.
Any energies in motion in this very moment.
Here I am.
In this safe space.
Here I am.
Noticing.
And this is optional with regards to where you're at right now with this safe space.
Do you choose to have another energy with you?
Another energy to be here with you.
This could be a living being.
An animal.
An energy that has your best interests at heart.
Maybe it's somebody that is no longer with you at the moment on the physical plane.
Or do you prefer to be here in the comfort of your own energy?
Whatever feels right,
You get to choose.
This is your safe space.
Is there any message for you in this safe space?
If there is,
It can only be a message of kindness and love.
Tapping into the wisdom of consciousness.
Tapping into something bigger than yourself if you choose.
As you've been gently holding your body in this position.
Noticing the parts of your body that are absolutely still just like a statue.
As thoughts come and go just like the weather.
There's also this movement from the outside of your body.
The movement of your diaphragm.
In breath.
Out breath.
Connecting to this specific part of your body in this moment.
Seeing what this is like.
Allowing this to be your new anchor if you choose it.
The movement of your breath.
And if you have a busy mind or if you just simply prefer,
You can use the words here.
And now.
Here on the in breath.
And now on the out breath.
Allowing yourself to get into this rhythm.
And if you prefer to notice your breath from the inside.
Just following that movement of your breathing.
Your in breath all the way down.
Your out breath all the way back up.
Very gently.
See how gentle you can be.
Noticing just how gently your breathing is being in this moment.
And now.
Every time there's the in breath.
You can change the word.
From here.
To down.
So as the in breath goes down.
Your awareness goes down.
And then the in breath happens again.
Down.
All the way down.
What about the Mona Lisa?
Visualizing the Mona Lisa.
That knowing smile.
Let's copy that.
Just a half smile.
Nothing forced.
And if you like you can put a hand on your heart.
And this represents not only the gratitude that you're giving to yourself.
But the kindness.
That you have given yourself in this practice and are giving to yourself right now as you feel the warmth from your hand and the energy coming into your body.
And feeling free to place your hand somewhere else where your body may be asking for healing.
Seeing or hearing the words thank you appearing in your mind.
And reaching for those words regardless of the other thoughts that your mind may give you.
This is the practice.
Staying focused.
With what serves us.
With what nurtures us.
And not giving energy to the things that don't serve us.
Thoughts included.
This meditation has come to an end.
Having a little wiggle of your fingers or toes or a stretch or whatever you wish.
