So,
We're just taking a moment to settle into your position.
And first of all,
Face,
Jaw,
Tongue,
Throat,
Relaxing.
See if you can tune in to the restful quality of the relaxation of your face,
Jaw,
Tongue,
Throat,
Including the muscles of your eyes,
The muscles around the eyes.
So you're using the relaxation of the muscles to tune in to the flavour of rest.
You can include the whole head and scalp.
Softening.
Tuning in to that flavour of rest.
And if you wanted to,
You could use the label rest.
In your mind saying,
Rest,
Or subvocalising it.
If you were by yourself,
You could say it out loud if you wanted to,
Rest,
Rest,
Rest.
As a sort of a way of drawing your attention back to that flavour of rest.
A little bit like a masseuse.
Guiding a thumb into a muscle.
Each stroke of the thumb,
Rest,
Is the label rest.
The pressure of your attention into the muscle,
Which in this case is the flavour of rest,
Our object of focus.
It's optional.
You don't have to use the label.
And softening the shoulders and arms and hands,
Hanging heavy.
Rest,
Rest,
Tuning in to that restful quality.
Here rest is a sort of neutrality of sensation,
In this case in the body.
And softening the chest,
Muscles of the ribcage,
In the back,
Even as you maintain a sense of lengthening in the spine.
Not turning the relaxation into a collapsing.
And softening the trunk into the abdomen.
Rest,
Rest.
And softening the hips,
Pelvic floor,
Buttocks,
Genitals,
Rest.
Riding the relaxation.
Rest.
And if your attention gets drawn away by sounds,
Thoughts or other sensations in the body.
As soon as you notice that,
Coming back to the flavour of rest,
Neutrality in the body.
Letting the other sensations go on in the background.
So if your body is not restful in a certain place,
That's alright.
Just let it be not restful in the background.
And tuning in to the flavour of rest as you relax your thighs,
Calves,
Feet,
Ankles,
Toes.
So they can be limp,
Not needed,
For their eggs resting.
Rest.
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Good,
And then you've got three options.
You could hold the whole body in a sort of global awareness,
Noting the rest,
Or you could let your attention freely float around different parts of the body where that restful flavor of neutrality of sensation is located,
Drawn here,
There.
Or you could deliberately choose to hone in on a certain area,
Focus on it.
For instance,
The hands are often a dependably restful place.
Sometimes the legs.
So you could hold it in global awareness,
The whole body,
Noting,
Which means paying attention to and sinking your attention into the restful quality,
Or freely floating,
Or focusing on one particular area.
You can try all of the strategies if you like.
And let's say there is a part in your body that doesn't feel restful,
An ache in the knee or stiffness in the back,
That's okay.
Just letting that go on in the background and concentrating on a part of the body that has that restful flavor.
Maybe with strong sensation in the body,
We're drawn to it,
But here we're deliberately tuning in to the restful quality,
The absence or neutrality of sensation.
And if you want,
You can support that attention with the label,
Rest,
Rest,
Rest.
This technique is called feel rest.
Onlaughsirdi.
Com.
