Take a moment now to find your most comfortable meditative seat.
Gently relax and let go.
Taking a deep breath in through the nose,
And exhaling with a deep sigh.
And follow my guidance as we move through different parts of the body,
Releasing tension and holding,
Relaxing and easing as we move through all ten toes,
Both ankles,
Both knees,
Pelvis,
Abdomen,
Chest,
Arms,
Hands,
Throat,
Face,
Back of the head,
Shoulder blades,
Spine,
Buttocks,
Calves,
Heels,
Soles of the feet,
Sensing the whole body,
From the top of the head to the tips of the toes.
Whole body.
Whole body in awareness.
Feel the whole body contained in vast,
Spacious awareness.
Taking a deep cleansing breath in through the nose,
Completely filling up the lungs,
And exhaling slowly with a deep sigh.
Taking one more deep breath in through the nose,
And letting go even more with a deep sigh.
Breathing normally now.
Letting go even more as you rest your awareness at the eyebrow center,
And with your eyes closed,
Observing the vast stillness and silence here,
Resting in this vastness.
Allow whatever comes into your field of awareness to be present,
Without comments or judgment.
Witness it as it floats by like clouds in the sky.
Begin to imagine yourself walking along a river in a shaded forest,
The leaves turning colors from green to yellow,
Gold,
Amber,
Red,
And violet.
A cool and crisp autumn breeze caresses your face.
As you walk to a campsite,
Taking a seat by the fire,
Feeling the warmth of the fire.
As you relax and melt here,
Softening and easing,
And shifting to feeling.
Now,
Gently deepen your breath.
Observe the touch of air on your skin.
Wiggle your fingers and toes.
Bring the hands together in prayer position as we bow down.
Namaste.
When you're ready,
Gently open the eyes to conclude this practice.
