Before you lay down,
Please grab a couple pillows.
One goes underneath your knees and a small pillow for underneath your head.
And you'll also need something to cover your eyes.
Maybe it's a light scarf or handkerchief or even an eye mask if you have one.
Then when it's chilly,
I like to cover up with a blanket so that I feel protected.
And often the weight of a blanket is very healing for PTSD or just to make us feel comfortable and held.
After you've set the pillows underneath your knees,
Separate your feet a little bit wider than your hips and allow your hips to naturally open so the toes will point out to the sides.
And then bring your arms down with the backs of the palms on the earth.
Shoulder blades come down your back.
And then make any last adjustments that you need so you can be completely comfortable and we can drop right into stillness.
And then soften everywhere.
And just know that everything's okay.
Right now you're here just to feel your body and to practice letting go.
And whatever it is that you're experiencing,
Know that this practice is working.
You can't do it wrong.
Know that you're safe.
That you're protected.
Not your home.
Feel the earth under you and soften into it.
Feel the earth rise into you for more support as you breathe in.
And when you breathe out,
Just naturally release and receive that support.
And then open your body more than you ever have to start letting the light into the deepest cracks,
The deepest caves inside of us.
Allow them to soften.
And as you gently press your skull onto the pillow or floor below you,
Soften your brain and bring the front brain to the back.
Let your eyes recede even deeper into the sockets.
Let your jaw soften.
Even soften your teeth,
Your tongue.
And with each breath as you feel the earth rise into your body,
Allow yourself to be fully supported.
As you start to become aware of your body and the space it's occupying,
Just notice the rise and fall of your abdomen.
Let it be soft.
And at the same time,
Your chest is open and clear.
And just sense yourself starting to release deeper and deeper down into the earth.
Don't stress any restriction or any clenching or holding and just let it go.
Start to release deeper.
Moving around the groin,
The low back,
Your arms and legs.
Then moving inwards to the organs.
Let none release any tension.
No tension in the body.
As you allow yourself to be fully supported by this environment,
By the earth,
By the earth,
By my voice.
Start letting go into a deep stillness.
As you become more still,
Feel the natural heaviness of your bones.
And now sense your breath,
That it's flowing in and it's flowing out in the perfect rhythm.
Your breath is its most natural and most comfortable state it can be.
Your abdomen remains soft and it's getting softer.
And this movement of your breath is starting to become so subtle that it's effortless.
And begin to sense the light of awareness,
The spark of life behind the breath.
The energy that links each in-breath to each out-breath.
And experience that awareness right in the center of your brain.
Experiencing it as light.
And as you sense the breath there right in the mid-brain,
See a starlight point of light flickering in the dark night sky.
And then bring that point of light into the throat and into the tip of your right shoulder,
Into your right elbow,
Your right wrist,
And then the tip of your right thumb,
The right pointer finger,
The middle finger,
Ring finger,
And the tip of the right pinky,
And a point of light in the right wrist,
And to the right elbow,
The shoulder blade,
And into the center of the chest,
And to the left shoulder blade point of light,
And to the left elbow,
Left wrist,
The tip of the left thumb,
Pointer finger,
Middle finger,
Ring finger,
And tip of the pinky finger on your left hand,
And point of light in the left wrist,
Left elbow,
Left shoulder blade,
And into the heart,
Point of light in the heart,
Moving down to the solar plexus,
Point of light,
And to your sacrum,
And the tip of the tailbone,
And moving back up to the sacrum,
To the solar plexus,
And resting in the heart,
Point of light.
And then recall a time when you were laying on your back,
Staring up at the sky,
And then recalling the time when you were sitting on your back,
And then recalling the time when your body saw all those points as the stars overhead reflecting their luminosity.
And bring your attention to that space between the stars,
That space where we're timeless,
Where we're infinite,
And feel that your breath is just that,
It's timeless.
But you are just that.
And then relax and feel your breath weaving through these points of consciousness,
All the luminosity in your body just reflected from the sky above,
Connecting you to the sky and to everything.
And feel that your breath weaving through is simply an effortless wave of life.
And as your body is deep asleep,
So your organs are receiving all the healing benefits of deep rest,
Your mind is calm,
It's clear,
It's completely relaxed.
Know that your body is being completely restored.
Fully rejuvenated,
Healed.
Enjoy this而且 noksal v drone스 Continue to relax.
And keep letting go.
And keep letting go.
And keep letting go.
As you relax your breath more and more,
Start to feel it naturally stretching through your body.
And let the awareness of your breath and your body start to bring you back.
And let the awareness of your breath and your body start to move your toes and your fingers.
And when you're ready to come out,
You'll roll over to your right side and rest there for a moment.
And the practice is now complete.
