So,
Just begin by settling into a comfortable resting position,
Whether that's lying down or sitting down.
Reach for props that may help you get comfortable.
Make the surface that you're on more comfortable for your body.
And you might allow the legs to kind of splay open,
Just fall to the sides,
And you may allow the arms to do the same,
If that's comfortable for you.
Wherever the limbs fall is good.
So,
Just taking a few moments to make adjustments,
And a reminder that you are welcome to adjust your position throughout the practice,
If that is what your body is calling for.
And perhaps soften the shoulders,
Adjust the head,
Or gently move the hips until you feel all balanced and supported.
And you may choose to close your eyes or keep them open,
Or something in between,
Softening your gaze.
Allow the muscles of the face to relax,
Let the space between the eyebrows soften,
Maybe feel the jaw unclenching.
And taking a slow,
Comfortable breath in through the nose,
Or noticing the rise of the belly.
And letting out a long breath out through the mouth,
Or noticing the fall of the belly.
And let's do that again,
Again breathing in slowly,
Allowing the chest and the belly to expand,
Observing that expansion.
And breathe out,
Releasing any tension you may be carrying,
Or focusing on the fall of the belly.
And feeling or sensing your body settle a little more deeply into the support beneath you.
There's nothing that you need to accomplish right now,
There's no effort required.
This is a time for rest,
And gentle exploration.
Allow the body to become a little bit more still,
And the mind to begin to quiet.
And if focusing on the breath is comfortable for you,
The next little passage will feel comfortable for you.
If that's not something that feels comfortable for you,
I will include options.
So bringing the attention to the natural rhythm of your breathing,
And alternately you can bring your attention to the natural rhythm of the rise and fall of the belly,
Or perhaps any sensations that you feel in your body,
Or perhaps there is a rhythm external to you,
Perhaps the song of a bird.
And if you're focusing on the breath,
No need to change it,
Simply noticing it.
And likewise,
If you're focusing on the rise and fall of the belly,
Or sensations,
Or external stimuli like sounds,
Simply noticing what's going on.
And as you breathe in,
Or focus on something else in the breath,
Perhaps feeling the body expanding slightly,
And on the breath out,
Or the other stimuli changing,
Feeling the body soften.
And whether you focus on the breath or something else,
Feeling like a calm wave is occurring within you.
Feeling like you're rolling gently toward the shore,
And drifting back out to sea.
And again,
Towards the shore,
And back out to sea.
And taking a moment to notice the subtle poses between that rhythm,
Those two movements of the rhythm,
That quiet moment.
The one between the rhythms,
And the one at the end of both rhythms.
And allow your awareness to rest inside these slow rhythms.
Perhaps feeling that the mind begins to soften.
And allow those rhythms to flow naturally.
And we'll move our awareness through different parts of the body now.
Simply following the attention as it moves.
There's no need to move the body physically unless you need to.
So just feeling,
Noticing,
And allowing.
Bringing your awareness to the right hand,
The right thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right side of the chest,
Right waist,
Right hip,
Right thigh,
Knee,
Lower leg,
Calf,
Right ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
The whole of the right side.
And now moving our awareness to the left hand.
Starting with the left thumb,
The second finger,
The third finger,
The fourth finger,
And a little finger.
Palm of the hand,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Left shoulder,
Left side of the waist,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Calf,
Left ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
The whole of the left side.
Bringing now your awareness to the back body,
The back of the head,
The neck,
Right shoulder blade,
Left shoulder blade,
Middle back,
Lower back,
Back of the pelvis,
Right leg,
Left leg,
Both arms,
Both legs.
The entire back body resting heavily against the earth.
And now the front body with the forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow.
The eyes resting in their sockets,
Cheeks,
Nose,
Lips,
Chin,
Jaw,
Throat,
Chest,
Heart space,
Upper belly,
Lower belly,
Pelvis.
Feeling the entire front body and sensing the whole body together.
The entire body resting.
The entire body breathing.
The entire body supported.
Now imagine yourself in a quiet open space.
This could be a place that appears naturally in your mind,
Or it may slowly take shape as you rest here.
Perhaps you're standing in a wide open field beneath a soft sky.
Or you're sitting in a peaceful studio filled with gentle light.
Maybe it feels like an empty canvas stretched before you.
Or a fresh journal page waiting for words.
A calm and spacious room filled with possibility.
Notice what this place feels like.
The air around you.
The quality of the light.
A sense of openness.
A sense of possibility.
This is a space where nothing has been decided yet.
Nothing is fixed.
Everything is possible.
You are simply present within a field of potential.
With no pressure to create something perfect.
There is only curiosity.
Openness.
And the quiet unfolding of ideas.
Feel that spaciousness around you.
And feel that spaciousness within you.
Within this peaceful space,
Imagine a small spark of inspiration appearing.
Perhaps it looks like a gentle light.
A warm glow.
Maybe it appears as a color slowly spreading across the canvas of your mind.
It could even be a feeling.
A sense of excitement.
Curiosity.
Or possibility.
Notice where this spark begins to grow.
Let it unfold naturally.
Like a seed slowly sprouting in fertile soil.
Like the first brush stroke touching a blank canvas.
Like the first note of a melody floating into the air.
Creation does not need to be forced.
It can emerge from stillness.
From openness.
From letting it be.
And notice what begins to take shape around this spark.
An idea.
A vision.
A feeling.
It may be something personal.
Something creative.
Something meaningful in your life.
It can also remain abstract and spacious.
Simply observe.
And allow.
Trust the quiet intelligence within you.
And now maybe bring to mind a gentle intention.
A seed of creation you would like to nurture in your life.
This may be a creative project.
A new direction.
Or a way of expressing yourself more fully.
And perhaps it's simply the intention to live with greater creativity and openness.
And let this intention appear naturally.
And you may choose to quietly repeat within yourself.
I let creativity move through me.
I trust the natural unfolding of creation.
I am a seed.
I am open to new possibilities.
And each time you repeat these words.
Imagine them settling gently into the deeper layers of the mind.
Like seeds being planted in soil.
Where growth does not need to be forced.
And simply letting that intention rest within you.
And as you slowly begin to bring your awareness back.
To the room you're in.
The environment that's around you.
Feel the gentle rise of the belly.
The soft fall of the belly.
Maybe you notice that on an inhale and an exhale.
You could also be noticing sensations in your body.
Or something external to you.
Becoming aware once again.
Of the body resting on the surface beneath you.
Noticing the weight of the body.
The temperature of the air on your skin.
The sounds in the room around you.
The space that holds you.
And perhaps beginning to invite small movements back to the body.
Maybe it's wiggling the fingers or the toes.
It can be a rotation of the wrists or ankles.
And maybe feeling your breath deepening.
Or sensing the rise and fall of the belly.
And maybe even stretching if that feels good.
And may you carry with you the quiet understanding.
That creativity begins in stillness.
That within you there's always a space where something new can emerge.
And that the capacity to create.
Is always present.
And if anything at all during this practice felt unsettling to you.
Please reach out to a trusted person.
Or engage in an activity that will feel grounding to you.
And I'd like to thank you for taking time today to take care of yourself.
Namaste.
