It's time to relax.
Sit down in a comfortable chair,
Lie on your bed or on the floor.
Get comfortable.
Give yourself this time to relax and let go.
This time is just for you.
Your body deserves to rest.
Your mind deserves to rest.
All you need to do right now is relax and listen.
Give yourself permission to be here,
Just now,
Devoting this time to you.
Settle in.
Close your eyes and become aware of your breath.
Take a deep cleansing breath,
Inhaling through the nose,
Into the lungs,
And deep into the center of your belly.
Feel the breath in the belly swirling around,
Offering healing energy and nourishment.
Follow the exhale now up and out of your body,
Emptying your lungs completely.
Feel the natural breath return.
Bring your awareness to your heart center.
Feel all of the sensations there.
Feel the gentle rise and fall of the breath in your heart.
Travel deep inside your heart and become aware of your heart's deepest longing.
Ask your heart,
What is your deepest desire?
Let your heart show you its longing through words,
Pictures,
Colors,
Or song.
You might say,
I am whole and complete in the center of my being.
If these words speak to you,
Say them now silently to yourself or speak the words that came to you from your own heart.
Hear,
See,
And feel your heart's deepest longing as the truth.
Keep your heart's deepest longing with you now as I guide your awareness through your whole body.
Let your awareness move through your body as you are guided.
You can experience each part as I name it,
And it's okay if you cannot feel every part.
Bring awareness to your face,
Lips,
The upper lip,
And lower lip.
Notice the space between the lips and feel the gap.
Sense the inside of your whole mouth,
The roof of the mouth,
The root of the mouth,
The root of the mouth beneath the tongue,
The tongue itself.
Now feel the space between the roof of the mouth and the tongue,
And the space between the root of the mouth and the tongue.
Feel the tongue and sense taste in your mouth.
Observe the teeth,
Gums,
Jawbones.
Notice the space between the jawbones.
Now bring awareness to the ears.
Two ears hearing and sensing sound.
Right ear,
Left ear,
Both ears together.
Observe the ear folds,
Ear canals,
And inner ears.
Sense the ears hearing sound from deep within.
Take your attention to your nose now.
Feel the whole nose.
Right nostril breathing,
Left nostril breathing.
Both nostrils now with air flowing in and out.
Become aware of the tip of your nose and feel the whole nose.
Feel up the nose now to the space between the eyebrows.
Aware of both eyebrows,
Both eyes,
Eyelids,
And eyelashes.
Become aware of the space between the eyelids and the eyes.
Now sense the back of the eyes deep in the sockets.
Feel to your forehead now to the crown of the head and discover the space between the crown of the head and the brain.
Feel the brain at rest and at ease.
Bring awareness to the back of the head.
Now to the base of the skull where the head meets the neck.
The back of the neck,
Front of the neck,
Both sides of the neck.
Feel the whole neck now and sense the throat,
Throat center,
And inside the throat.
Aware of both collarbones now.
The right shoulder,
Right arm,
Hand,
And fingers.
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky.
Feel all five fingers.
Aware of the top of the hand,
Palm,
Wrist,
The wrist all around,
Right forearm,
Elbow,
Inner elbow,
Upper arm,
And shoulder.
Bring awareness to the heart center.
Heart center rising and falling with breath.
Aware of the left shoulder now,
Left arm,
Hand,
And fingers.
Thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky.
Feel all five fingers.
Aware of the top of the left hand,
Palm,
Wrist all around,
Forearm,
Elbow,
Inner elbow,
Upper arm,
And shoulder.
Sense the heart center.
Heart center alive with breath.
Feel the belly,
Hips,
And become aware of the right hip,
Right leg,
And right foot.
Feel the top of the foot,
Sole of the foot,
And all five of the toes.
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Observe the ankle,
Calf,
Knee,
Back of the thigh,
And top of the thigh.
Bring awareness to both hips now.
Both hips.
Left hip now,
Left leg,
And left foot.
Feel the top of the foot,
The sole of the foot,
And all of the toes on the left foot.
Leg toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Observe the ankle,
Calf,
Knee,
Back of the thigh,
And top of the thigh.
Left hip,
Right hip,
Both hips together.
Sense the glutes now,
Low back,
And shoulder blades.
Feel the space between the shoulder blades.
This is the heart space on the back of the body,
Right between the shoulder blades.
Feel the whole back of the body now.
Whole back of the body grounded in the earth beneath you.
Sense the whole front of the body now.
Whole front of the body open to the sky above you.
Feel your whole body grounded,
Open,
Whole,
And complete.
Feel the natural breath,
The unforced breath.
Feel breath in the belly.
Feel the rise and fall of the belly with the breath.
Feel breath in the chest now.
Notice the natural expansion of the chest with the breath.
Become aware of breath in the throat.
Feel breath in the nostrils.
Notice the incoming and outgoing breath.
Now picture yourself in a beautiful meadow.
You are surrounded by delicate white flowers.
See yourself from behind walking on a small dirt path that meanders through the flowers.
Feel the breeze on your skin and see the delicate flowers sway as you walk slowly.
Become aware of the earth beneath your feet and notice the gentle breeze on your skin.
Smell the sweet floral scent surrounding you.
Hear the birds singing in the trees above.
See yourself from above as you look up and watch the birds flutter from branch to branch.
Notice the clear blue sky and see the billowy white clouds.
Notice the cloud in the shape of a white flower.
All of your senses are alive and your mind is at rest.
You feel whole and complete in the center of your being.
Expand your whole body now slowly from the crown of your head to the tips of your toes.
Notice the experience of being whole and complete.
Feel whole and complete in your entire body.
Feel the emotions that are with you.
Notice your thoughts.
Observe your experience with an open heart.
Bring your awareness to the center of your heart now.
Feel the breath move into your heart on the inhale and experience the breath as being whole.
Notice the breath soften your heart on the exhale and experience the feeling of being complete.
Right here in the center of your heart you are always whole and complete regardless of conditions.
Deepen your breath now and begin to awaken yourself gently.
Slowly wiggle the fingers and toes and nod your head gently from side to side.
Feel yourself becoming more awake.
If you're lying down,
Roll to your right side and rest there with your head on your arm and your knees curled into your chest.
Take your time.
Ease your body into a seated position.
Bring both hands now to the center of your heart in prayer position.
Carry this intention with you as you complete your practice.
I am whole and complete in the center of my being.
