Take this moment to lie down in your bed.
Make yourself comfortable and prepare for deep sleep.
Adjust your body and bedding one last time before releasing and becoming perfectly still.
Become aware of the meeting points between your body and the bed.
Surrender to the force of gravity and to the earth.
Feel these subtle points of contact where your body meets the bed.
Just let go now,
Releasing all muscular tension throughout your body.
Beginning with the large muscles in the legs and arms,
Shoulders,
Chest,
And abdomen.
Release the muscles of the face,
Especially surrounding your eyes and forehead.
The muscles inside of your mouth,
Cheeks,
And tongue.
Completely surrender your body and breathe easy.
Becoming aware of only the breath,
You can begin to enjoy the peaceful ad and flow of the incoming and outgoing breath.
Continue following the peaceful and spontaneous flow of the breath as you begin observing the inner space in front of your closed eyes.
The natural breath and peaceful inner space.
See yourself floating down a river on board a classic paddle wheel steamboat.
Above you is the clear,
Bright,
And starry night.
Below you is the gentle,
Winding river.
Beside the river are dense,
Old-growth forests with filtered moonlight streaming through the canopy of trees.
Above the clouds,
Constellations,
Stars,
And planets stud the night sky.
The pitter patter of rain falling on the water.
Listening to the sounds of the paddle wheel turning while slowly passing beneath a tall railroad bridge.
Tucked inside a bend in the river,
You notice an old,
Red rocking chair sitting on the porch of a small cabin.
Dark smoke rising from the chimney.
An old dog sleeping by the fireplace.
The birds chirping.
Frogs croaking.
Crickets chirping.
Reeds and cattails gently sway to the wind.
The random splash of a fish jumping from the water.
A dirt road runs parallel to the banks of the river,
Then vanishes completely into the forest.
Continuing on board the riverboat,
Which is now paddling further and further downstream.
You enjoy the creature comforts while experiencing all the various sights and sounds alongside the river.
Every time you come around another bend in the river,
There are more sights and sounds to enjoy.
You decide to lie down and begin receiving a soothing massage.
Each time a body part is named,
You become more perfectly calm and relaxed.
Beginning with the right hand.
Experience this soothing sensation of stillness spreading through your body from your right hand thumb to the second finger,
Third,
Fourth,
And fifth finger.
Palm of the hand.
Back of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
The right side.
Waist.
Hip.
Thigh.
Back of the thigh.
Right knee.
Back of the knee.
Right shin.
Calf muscle.
Ankle.
Soil of the right foot.
Top of the foot.
Right big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole right side of the body,
Now perfectly still and relaxed.
The left hand.
Feeling stillness and relaxation spreading from the left hand thumb to the second finger,
Third,
Fourth,
Fifth finger.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Armpit.
Left side.
Waist.
Hip.
Thigh.
Back of the thigh.
Left knee.
Back of the knee.
Shin.
Calf muscle.
Ankle.
Heel.
Soil of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The whole left side of the body,
Still and relaxed.
Now the top of the head.
Soothing relaxation spreading down to the forehead.
Right eyebrow.
Left eyebrow.
The center of the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
Tongue.
Cheeks.
And chin.
The throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Abdomen.
Navel.
Right thigh.
Left thigh.
Right calf muscle.
Left calf muscle.
Right ankle.
Left ankle.
Right foot.
Left foot.
Right toes.
Left toes.
The whole right leg.
Whole left leg.
Both legs together.
The whole right arm.
Whole left arm.
Both arms together.
Stillness and relaxation spreading throughout the front side of the torso.
The back side of the torso.
Both the front and back sides together.
The shoulders.
Neck.
Face.
And head.
The whole head together.
Perfectly still and relaxed.
The whole body.
The whole body together.
From the top of the head to the tips of your fingers and toes.
Again begin to observe the breath.
The breath is flowing calmly.
And deeply.
Watch the belly rise and fall with the motions of the breath.
Bring your awareness up to the sternum.
The middle of the chest.
And allow your mind to rest in the cavity of the chest.
Experience the heart space and the breath breathing and contracting with the incoming and outgoing breath.
Breathing in.
Feeling the heart space expand.
And breathe out.
Feeling the heart space contract back down within the core of the chest.
Breathe in.
Expand.
And breathe out.
Contract.
Within the core of the heart there is perfect stillness and perfect peace.
The breath is free to flow in and out spontaneously.
While remaining seated in the perfect peace within the heart.
See a large flowing river under the brilliant full moon.
The sloshing sounds of a paddle wheel turning through the water.
A remote mountain chain with snow capped in the air.
A meandering stream deep in a hidden valley.
Holy lion petals blowing through the wind.
Autumn leaves falling to the ground.
An ancient oak tree in the corner of a meadow.
Songbirds serenading each other from limb to limb.
Tadpoles swimming beneath lilies.
The V formation of geese.
Terraced gardens.
The shores of a sacred river.
Sparks rising into the air from the warm red and yellow flames of a nearby campfire.
The planet Venus rising over the horizon.
Unlit clouds surrounded by tall mountain peaks.
A tall waterfall hiding the entrance to a deep river cave.
A row of torches illuminating a subterranean passageway.
Ancient pictographs painted on stone walls.
A distant soft light shining from a hidden cavern.
The illuminating glow of a tiny golden egg.
The opening to a secret lagoon with flowering fruit trees under the full moon.
Deltas of a river merging into the sea.
The refreshing mist of ocean spray.
Red clouds of the setting sun.
Soothing ocean waves rolling on across the surface of the vast and infinite sea.
Soothing ocean waves rolling on and on endlessly.
The clear star-filled night sky.
The Milky Way galaxy.
The rotating earth slowly orbiting around the sun.
Touch the spontaneous rhythms of the breath and experience the heart space expanding and contracting.
The heart space is expanding with the inhalation and contracting with the exhalation.
Deep within the core of your being.
At the hub of the wheel of energies there is that perfect stillness within your own heart.
The breath flows away from and returns back to that place of stillness in the core of your chest.
Like the waves of an island rising up and back down the beach.
The breath flows in and out.
Spreading through every cell of your body while you remain firmly seated in that place of perfect stillness within the very core of your being.
Now experiencing the expansive bliss within the heart.
Releasing,
Surrendering and letting go.
You are not understanding everything at once but it isgramm adjustment.
