Get comfortable,
That's that's the main instruction.
So listen to your body for a second,
Just take awareness and listen.
You need a pillow?
Do you need to sit more upright or lay down?
It's a funny thing,
But we're a little more able to access silence and sort of keep the energy flowing if we're sitting upright.
But you're welcome to just do whatever feels natural.
That includes leaving your eyes open if you prefer,
That includes walking.
If you're a habit type like me,
Sometimes you can meditate and walk.
It's quite quieting.
So just listen for a minute to what feels the most effortless.
As Kieran says,
What's your most delicious feel in your body?
Let your body decide that.
And as you're doing that,
You're already in awareness.
You already looked from awareness at your body and felt what your body wanted.
So let's just be fully aware of that awareness that sees the body.
The awareness that sees thought.
So rest back as the awareness here.
You're just that which is witnessing everything.
That witnessing awareness that's behind everything,
It is not thought.
It is that which sees thought.
And let's just notice together,
It's so simple.
That awareness that's here,
Can we notice that it is endless?
It doesn't have a beginning and an end.
That which sees thought.
And it is,
It contains everything.
It's like the sky.
And as the sky,
As endless sky or space,
Which is what awareness is,
It certainly does not mind thought.
The sky doesn't mind if there's clouds or rain or lightning.
So as we come into the body with this awareness,
As we start to really become aware of the body,
You'll also be aware of thought.
And notice that awareness is very welcoming of it.
As we go through the body,
A thought might really jump up and grab you.
That's a sign that there's a place in the body that needs more attention.
Childs crying or being really chatty,
You'd be curious what they need.
So let all that chatter,
Let all that busy mind be an invitation to get closer to your body.
And the sounds we play here,
They help us sense the body.
Right now,
Let's start with the tailbone.
It's a funny thing,
But can you feel the music in your tailbone?
Awareness can come right down into the tailbone,
Feeling the bottom of your pelvis there,
Feeling the reverberation of your being.
The body is totally alive and buzzing with energy.
The tailbone has streams of energy flowing through there,
Taking awareness and just feeling that.
Feel through the tailbone,
Feel into the seat of the chair,
Feel the warmth of the sit bones on the chair,
Feel all into your pelvis now,
Feel the reverberation of sound just softening through your whole pelvis.
Let it be like a massage that softens the left side,
Softens the right side,
All through your hips and around the pelvic girdle.
See if you can feel the sounds reverberating in the front of your pelvis,
Skin,
The pubic bone.
You're simply savoring the feeling of your body,
The aliveness of your being.
Maybe there's aches and pains in your pelvis.
Can you let the sound soothe them,
Bathe them?
Even a little bit of attention on the pain in your pelvis,
The achy bits is healing.
Your attention,
The awareness of you is what's healing to this body.
Nothing occurs,
Nothing changes without attention,
Without our awareness,
Not mental attention,
Just being here with touching into your pelvis,
Feeling and inhabiting into your pelvis.
Let all of the muscles around the pelvis,
Let those psoas muscles and all the tendons just soften,
Feeling deeply inhabited all into the back,
The lower back,
The vertebrae above the spine,
Above the tailbone.
Feel the whole bowl of your pelvis just softening and vibrating with the sound.
Mind is chatty.
It's fine.
There's a resistance layers when we come into the body.
Fear,
The mind is just attempting to protect itself,
Protect the body from pain,
That's all.
It's very innocent.
It's not in your control.
Savor the feeling of your pelvis,
The feeling of your being.
Feel the whole spine in the lower back,
Up into the belly,
Intestines,
Stomach,
The kidneys.
Feel the whole belly soften.
Feel through your belly button,
Vast,
Vast,
Vast,
Endless,
Quiet awareness.
What's looking out of your eyes,
What's hearing my voice,
Loves every little bit of your belly.
There's no thought that's true about this belly.
Feel the aliveness of your belly.
Feel deep into the skin,
About the center of your belly,
Spine in the midsection,
All of it soaked in sound.
Great.
And let's feel that sound.
Start to soothe and massage the solar plexus right under the rib cage,
Starting at the back of the solar plexus,
So that some of the rib cage in the back body,
The hot spot here.
We store a lot of stuff in these main chakra points.
All we're doing is just giving it some awareness,
Letting the sounds point out the vibration of your body,
The aliveness of your body,
All under the rib cage,
All the way to the front,
All the way to the middle,
Very center point of that solar plexus.
Can we let the sound penetrate all the way in?
Everything,
Everything wants to love you and be in touch with you.
Sounds of the music want that too.
They want to go all the way in and touch the very heart of you.
You can feel maybe the body tightens up against that.
Risk it though.
Risk letting the body soften in the face of the sounds,
Soften in the face of this totally accepting vast awareness.
See what happens when a little more of your solar plexus opens.
Like a flower.
Feel the sounds massaging deep,
Deep,
Deep inside the solar plexus,
So gentle and sweet.
You're just letting the body be willing to accept this massage,
Massage of awareness,
Massage of sound.
Great.
Let's let this,
The sounds,
The awareness soak into the rib cage,
All through the back of the rib cage,
Spine,
Each vertebrae reverberating.
The bones of your rib cage are vibrating.
The tissues between the ribs are vibrating.
The sternum is vibrating.
You're made of energy and light.
You can feel it.
Feel the lightness of your sternum.
If there's pain,
What is it?
To come closer to it or to let this music touch it,
Soothe it.
It's totally welcome and fine if mind gets chatty.
It doesn't matter.
It doesn't change or obscure this vast awareness looking,
And it doesn't obscure the rich sensation under your sternum,
Inside your lungs now.
Feel your heart.
Feel underneath the sternum and then into your heart.
Feel how awareness,
Just feeling into it,
Opens it.
Feel how sound can touch it.
There's a natural,
What we call off-gassing that occurs.
These exhales you can just let come right out your mouth.
The body naturally relaxing and softening the more it's touched and held.
The truth is we neglect our bodies.
We don't give them much attention,
And they're so self-healing the more attention we give them,
Which is just this,
Just inhabiting.
See if you can feel all this rich sound penetrating all the way into the spine and even in front of the spine so it's vibrating at the very center of your chest and radiating out,
Vibrating through your lungs,
Vibrating through the sternum,
Sound vibrating all the way through the skin of the chest.
As you're aware of the feeling of vibration in the chest,
Just that,
Not sure where the skin begins and ends,
Where the clothes begin and end,
Where the blanket begins and ends.
It's continuous from awareness,
From feeling.
Let the sounds just soften your shoulders and vibrate through the collarbone.
Let yourself be soothed,
Be held,
Be loved by attention,
By sound.
Soak the whole shoulder blades and let the arms relax.
Feel the bones of your arms.
Feel how the music can penetrate into the bones,
The massage,
The lower arms.
Feel the wrists and feel the hands.
Feel how much they're already vibrating.
Mind can't figure this one out.
You can feel it.
You can feel your body.
Feel the palms vibrating.
Feel the fingers and in between the fingers,
Right?
And then let's feel down the legs,
Feeling through our extremities.
So from inside the pelvis,
Feel into the upper legs.
Feel the vibration of sound,
Massaging the thighs.
Let the thighs be so soft,
The inner thigh,
The outer thigh.
You don't have to hold your legs up.
In a way,
We sort of try to hold our body together.
We don't have to.
We don't have to manage this gorgeous avatar.
It'll operate on its own.
It doesn't need a manager.
So in this moment,
Stop managing your legs,
Your torso,
Your knees.
You can let your skin go.
Let your skin soften down through the lower legs,
The shins and the calves.
What is it to no longer manage this body?
Let it just be one live vibrating miracle.
But it is.
Feel the feet,
The bottoms of the feet.
Feel below the bottoms of the feet,
Down into the ground.
Feel how the feet are vibrating.
Just so subtle,
So subtle.
Aliveness,
Aliveness through the feet,
Down into the ground.
There's no separation between you and the ground.
There's no separation of this aliveness.
It's inside your body.
It's outside your body.
It's continuous.
There's no break in this vast aliveness,
This energetic soup.
The body will naturally have its boundaries.
Again,
Doesn't need management.
Great.
So let's feel all through the torso,
The legs and the arms.
Deep softening and relaxing.
Feeling the whole part of your body from the shoulders down to your feet,
Front and the back,
The belly,
Spine.
Softening and relaxing.
Being massaged and soothed.
Nothing to hold on to.
Nothing to manage.
Let the body just be the body.
Great.
And then we're going to top it off by coming into the neck.
Letting the neck just be the neck.
It doesn't have to be managed.
Let the throat soften.
Let the spine be felt into.
Notice how those sounds can vibrate.
They are vibrating inside the spine itself.
Let the whole spine of the neck soften.
Let awareness touch right to the center of the neck.
Let that vibration of sound touch right into the center of the neck.
And let those waves of sound naturally shake out.
Take away on the waves any tension in the neck.
Waves of energy,
Waves of sound.
Soothing and smoothing pain and tension in the neck.
Nothing to do here.
You're just receiving,
Noticing,
Feeling and savoring the massage of sound.
Opened and softened.
And then let that vibration feel the vibration of sound coming up into the brainstem.
Right where it meets the brain.
Back of the head there.
Let each wave of sound sweep through the back of the head.
If there's twitching or a need to just off gas,
Let that occur.
No stiffness.
No rigidity here.
An opening.
An opening process.
Create the whole back of the head massaged here.
Be held like a baby in all this awareness.
Endless awareness and all this gorgeous energetic bath.
Let those waves of sound smooth and soften.
Top of the head now.
Nothing to do.
Just let it penetrate into the skull and then into the brain.
All this sound.
Temples.
The brow ridge.
Soaked in sound.
Soaked in your own awareness.
But deep behind the eyes and then into the eye sockets and the eyes themselves.
Totally relax.
The cords of the eyes go all the way to the back of the head.
Back of the brain.
So let the very back of the brain.
All the way to the front of your eyes.
Relax and soften with this bath of sound.
And down into your cheeks.
Behind your nose.
Sinuses and the roof of the mouth.
Let them just be touched with awareness.
Inhabit there.
How does it feel in the back of your throat and the roof of your mouth?
No words to describe it.
Just feel it.
Feel your jawline.
The hinge of your jaw.
Interiors of your ears.
Awareness.
Aware of these sensations.
They're all just here.
So much richness of sensation.
So feel our full ears.
Feel our full eyes.
Feel the cheekbones.
Feel the teeth.
What is it to feel that you're really inhabiting your mouth?
Your teeth?
Your lips?
Feel the whole face.
That you're really all the way inside your face.
Not hiding behind it,
But letting it be filled with awareness.
The whole head now.
Feeling inhabited.
You're filling your own head.
And letting that beautiful music smooth the edges.
Soften those bits of tension.
Maybe in the back of the head.
Maybe in the forehead.
Maybe in the center of the head.
The whole head.
The whole face softened.
Felt into.
The neck.
The torso.
The arms.
The belly.
The front and the back of the belly.
The front and the back of the pelvis.
Sides of the hips.
Down the sides of the legs.
And the interior of the legs.
Soft feet.
Down to your toes.
Everything soothed and softened.
And as it softens,
This whole body.
Notice this body is floating in a sea of spaciousness.
Body softens into this field of space.
You are made of space.
More so than anything.
And as the body relaxes and opens,
You can sense it.
It's real.
Mind can't go here.
It's okay if it's here.
But can you put all your awareness on this sense of spaciousness permeating your whole body.
Permeating the whole air of the room.
And this endless field of spaciousness.
Which is what awareness is.
It's a field of consciousness.
Spacious awareness.
And this endless field is also totally quiet.
As Kieran says,
It's simply the quietest thing here.
And you are already 100% it.
Soaked in it.
Made of it.
So you don't have to look for it.
You're in it.
You are this silence that permeates everything.
And right here at the end of my voice,
It is.
And right behind every note of sound,
There it is.
And it is rich with resource for you.
It is nutrient rich.
And the more you are aware of it,
The more your being reaps the benefits of it.
Without you doing anything.
Just accessing it.
Letting the body feel the field.
The ocean of silence that's here.
There's nothing else to pay attention to now.
Just that.
Just the silence.
Right here.
Let it soothe you.
Let it hold you.
You can explore how this pure silence has no end.
It has all this healing.
All this sweetness.
So keep exploring.
Nothing's lost.
You can let the silence completely have you.
Everything remains functional and much more peaceful.
The thought breezes through.
Sensations move.
But the silence is so much bigger.
Put all your awareness into the silence.
Let it have you.
Let everything dissolve into the silence.
This ocean of silence doesn't go anywhere.
You'll always be completely soaked in it.
So you can keep your attention there on this ocean of silence.
Always soaked through you.
Always surrounding you.
Always made of it.
And at the same time,
Open your eyes slowly and in your own time.
And let the body do its thing.
Maybe you want to stretch.
You can let in the light.
See all the shapes in the room.
Instead of going into the mental labels or story of what's next,
Can we stay aware of the ocean of silence that you're remaining soaked in?
No matter how much stuff appears to be here.
