Let's begin by finding a comfortable resting position,
Whether that's lying down or sitting down or even standing,
Leaning against a wall or in any position that is comfortable for you.
And allow the body to be supported by the floor,
The mat,
The bed,
The chair,
Whatever is beneath you.
And you may take a few moments to arrange yourself in a way that feels truly comfortable.
Maybe that's placing a pillow under the knees or resting one hand on the belly.
It could also be covering yourself with a blanket.
There's no perfect position,
There's just the position where the body can soften a little.
And if you'd like to keep your eyes open,
That is okay.
If you'd like to close them,
That is okay.
If you'd like to do something in between,
That is okay as well.
And if you're comfortable with this,
Taking a slow breath in through the nose and releasing it slowly through the mouth.
If that's not comfortable for you,
Maybe focusing on the sensation of the belly rising and the belly falling as you breathe.
Or focusing on another sensation that you feel in your body or something external to you like a sound.
And whatever it is that you rest your focus on,
Just allowing yourself to naturally observe its natural rhythm.
There's nothing to control,
Nothing to change,
Just noticing.
And before we get into a complete rotation of consciousness,
I'd invite you to begin to notice the places where the body touches the surface beneath you.
The back of the heels,
The calves,
The back of the thighs,
The weight of the hips and pelvis,
The ribs,
The ribcage,
The shoulders,
The arms,
The back of the head.
And feeling how the ground or surface beneath you is holding you up.
Feeling as though you do not need to hold yourself up.
Letting the earth do that instead.
And maybe letting the body sink just a tiny bit deeper into that support.
And let's continue with gently acknowledging our thinking minds.
Especially if you're someone whose mind is often busy doing things like planning,
Analyzing,
Replaying conversations,
Imagining possibilities.
And you might notice that during this practice your mind will continue to move.
And that's completely normal.
Because the mind's job is to think.
So there's no need to fight with the thoughts.
No need to push them away.
Instead we will allow thoughts to be there.
But we will also bring attention to the body.
We'll bring that attention to the body again and again.
Like gently guiding your attention home.
Not by forcing it,
But by simply returning.
And next we'll begin to move our awareness slowly through the body.
Beginning by bringing your attention to the right hand.
Beginning with the right thumb.
Index finger,
Middle finger,
Ring finger,
Little finger.
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side of the chest,
Right waist,
Right hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel.
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
And pause.
Just feel the entire right side of the body.
Now bringing awareness to the left hand.
Starting at the left thumb.
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left of the chest.
Left waist,
Left hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel.
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
And pause.
Feeling the entire left side of the body.
And now sensing the whole body together.
The entire body lying here,
Sitting here,
Standing here.
The entire body still.
The entire body supported.
The entire body resting.
And next if it's comfortable for you,
I'll ask you to bring your attention to the breath.
If that's not comfortable for you,
I will give alternatives.
So noticing where you feel the breath most clearly.
Alternately where you feel the rise and fall of the breath.
It might be in the belly.
It could be in the rib cage.
Alternately you can notice other sensations.
Or even an external anchor.
Like a light flickering or a sound in the distance.
And whatever you're focusing in.
Noticing perhaps its movement.
Or the feeling of air passing through.
Or some other sensation.
Or stimuli from outside.
And simply observing.
Allowing yourself to breathe in and out if that's what's comfortable for you.
Allowing yourself to feel the rise and fall of the belly.
Or the sense of the sensations in your body.
Or listening to something.
Or seeing something external to you.
And if the mind wanders,
Just gently bringing it back to your point of focus.
There's no criticism.
There's no pressure.
Just noticing.
Noticing.
Focusing.
And letting go of that focus.
Next we'll think about softening the thinking centers.
So bringing awareness to the forehead.
Notice if there's any tightness.
Or a sense of something uncomfortable here.
And imagine smoothing the forehead.
Like warm water is spreading across it.
Feeling the space between the eyebrows soften.
The temples relaxing.
The muscles around the eyes releasing.
Letting the eyes rest heavily into their sockets.
And bringing your attention to the jaw.
Often when the mind is busy,
The jaw holds tension.
And allowing even the teeth to separate a little bit.
Letting the tongue resting gently in the mouth.
The lips soft.
And bringing awareness to the back of the head.
Letting it feel heavy.
Letting it feel supported.
As if the mind itself can settle here.
And next we'll focus on setting the mind down.
Imagining that the mind is like a desk at the end of a long day.
The desk is covered with papers.
Ideas.
Questions.
Things to remember.
Things to do.
Things that still need attention.
And the desk may feel a little crowded.
Now imagine that beside the desk there is a simple box.
And one by one you begin placing the papers into the box.
Not throwing them away.
Not solving them.
Just placing them gently inside a container.
A conversation that keeps replaying.
It goes in the box.
Something you need to do tomorrow.
It goes in the box.
A question that has no answer yet.
It goes in the box.
Anything that the mind has been holding.
Slowly,
Gently placing it in the box.
And when you're ready,
Imagine closing the lid.
The box stays nearby.
Everything inside it is safe.
Nothing will be forgotten.
But for this time,
You don't need to carry anything that's inside the box.
You can pause.
Notice the feeling in the body when nothing needs to be solved.
Just for now.
And now imagine that the mind is like a wide open sky.
Thoughts move across the sky like clouds.
Some clouds move quickly.
Some move slowly.
Some are light and thin.
And some are heavy and dark.
But beneath all of them,
The sky remains open.
Spacious.
Untroubled.
You're resting in that spacious sky.
Thoughts may pass through,
But they don't need to be followed.
Simply watching them thrift by.
And you may bring to mind a simple phrase.
A quiet permission.
It could be,
Nothing needs to be solved right now.
Or,
My mind can rest.
I am allowed to pause.
And repeat your chosen phrase silently in your mind.
Let it settle softly.
And now for the next few moments,
Simply rest.
Focusing again on your point of focus.
Whether that's the breath.
The sensation of the breath.
Or something external.
Feeling the body supported.
The mind allowed to move or become quiet.
Both are welcome.
Just resting in this moment.
Giving yourself permission to pause.
Giving yourself permission to rest.
And you may choose to stay here.
And you may choose also to start returning.
Beginning to deepen the breath.
Feel the sensations.
Tune into that external something,
That point of focus.
And feeling the body either lying,
Sitting,
Or standing.
Noticing the room around you.
Noticing the temperature of the air.
Noticing the sounds nearby.
And begin to invite small movements into the fingers.
The toes.
Perhaps the wrists and the ankles.
Stretching if that feels good.
And whenever you feel ready.
Coming back to the room.
Resting there for a moment.
And then gradually come back up to a comfortable position.
Whether that's seated,
Or standing,
Or even lying down.
And if you have your eyes closed,
You may keep them closed if you like.
Or softly open them.
Take a final moment to notice how the mind feels now.
Not perfectly quiet,
But maybe a little more spacious.
Maybe a little less burdened.
And remember that this permission to rest is always available.
Even for busy minds.
And if there was anything during this practice that felt unsettling to you.
Please reach out to a trusted person,
Or do something that feels grounding for you.
And I'd like to thank you for taking time today to take care of yourself.
Namaste.
