Yes,
Hello.
You can find yourself in a comfortable position,
Whatever position works for you.
You might be sitting upright or leaning back or lying down.
Then you can allow your eyelids to close slowly by themselves and slowly withdraw your attention from outside and dive inside.
Right,
And then you can start noticing your breath.
Start changing the breath,
Just noticing how it flows,
Flowing in and flowing out,
Flowing in and flowing out.
And every time you breathe out your body might relax a little more and you can sink a little deeper into yourself.
And the more you relax the easier the breathing becomes.
And the easier the breathing becomes the more you can relax again.
Yes,
Very good.
Then you can notice your body,
Gently scan through your body and get a feeling of your body.
What places in your body are more comfortable and where is it maybe a little uncomfortable?
Where does it feel good and where maybe not so good?
And just allow your attention to gently drift and allow your body to call out and maybe your body tells you to focus on one specific spot.
Then you can allow your attention to gently settle on that spot and if there's no spot in particular then you can settle in your heart.
Yes.
And then you can breathe in and as you breathe in allow your breath to flow to that spot.
You can use the image of a sun rays shining onto your body and the in-breath allows the sun to shine to that spot and melt that spot.
Maybe it's tension or discomfort,
Maybe pain,
Maybe agitation.
And breathing in you can melt that place and breathing out you can let it flow away.
As if this space in your body were ice and the sun is melting the ice.
So breathing in,
Melting the ice,
Breathing out,
Letting it flow away,
Letting the molten water just flow down.
Breathing in,
Melting,
Breathing out,
Letting it flow away.
And now you can open your mouth a little bit,
Allowing the breath to flow more easily through the mouth and then on the out-breath you can make a sighing sound.
And the sound can allow that melting to happen even more.
So breathing in,
Melting and breathing out,
Letting it all flow away with the sound.
Breathing in,
Melting,
Breathing out,
Letting it flow away.
Yes.
Just allowing the body to become softer.
Allowing the blood to flow to that spot in your body to heat up your body from inside.
So breathing in,
Melting,
Breathing out,
Letting it flow away.
Very good.
And you can keep breathing to that one space in your body or if there's another spot in your body that calls for your attention,
You can shift your awareness and breathe there.
Breathing in the sunlight,
Melting the ice and breathing out,
Letting the water flow away.
Breathing in,
Melting,
Breathing out,
Letting it flow away.
And as you allow your body to let go,
Allow all tensions to melt a little more.
Maybe some emotions might come up or maybe your body starts moving a little bit,
Readjusting.
You can allow all that to happen.
Just keep breathing,
Melting and letting it flow away again.
Breathing in,
Melting,
Breathing out,
Letting it flow away.
Yes,
Very good.
You can allow any movement that might happen in your body or inside of your heart.
Just becoming more and more fluid,
Allowing movement to happen.
Keep breathing,
Keep melting and keep allowing the sound on the out breath.
Just breathing and melting.
Nothing else.
No expectations,
Nothing that needs to happen.
Just being open to how your body experience changes with the breath,
With the sound,
With the melting.
Yes,
Very good.
And then you can allow the sound to fade out and the breath to happen all by itself again.
And you can widen your awareness again to encompass your whole body and feel into the totality of your body.
Just noticing how does your body feel now.
How does your heart feel now?
