In this practice today I'm only going to give you awareness simple pointers as we move from different relaxation stage.
There'll be plenty space for you to become quiet and soft and through this journey you may become aware of a desire or preference for a certain way of breathing,
Body scan or visualization.
Don't worry if you don't notice anything just allow yourself to rest in a sweet silence.
Now let's begin by getting comfortable.
Set up all your comfy props,
Do your final stretches,
Yawn or scratch.
Make sure there is nothing that's bothering you.
When you're ready take a deep inhale and close the eyes if that feels nice too.
We begin by not making any effort.
There is nothing to do,
Nowhere to go.
Simply allow yourself to be.
Welcome all the sounds,
Welcome the quietness,
Welcome all the sensations and thoughts.
Take a moment to observe what is going on outside of the body and what is going on inside the body.
You you I invite you now to bring awareness to the breath again without any effort.
Notice the length,
The speed and whether there is any desire to flow into your favorite breathing practice.
Whatever you decide to do just let the breathing to guide you.
You you you you you you As you next exhale,
Finish your breathing exercise and get ready for the progressive relaxation stage.
My invitation for you now is to scan down the body.
Now you may decide to take it slow and starting from the fingers or you could choose a more simple route starting from the third eye.
It really doesn't matter which way you take,
This is your practice.
Just let yourself to be guided by your instinct.
Once you've completed the scan come back to the breathing.
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To bring up a pair of opposite senses,
What would it be?
A pair of opposite senses.
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How does it feel to go from one to the other?
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How would it be to hold the opposite senses together?
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Wherever you are,
It's time to invite the awareness back to the breathing.
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