Begin by taking position that is comfortable for you.
You are the active ingredient in this meditation.
And you have the power to choose what works for you.
And that will happen by trying things.
One position doesn't work,
Adjust it until you find a position in which things feel at ease,
In a position that you feel relaxed.
And you'll be able to adjust it as we carry on.
So this is just a starting point.
Allow your eyes to close and shift your attention towards your breathing.
Notice the quality of your natural rhythm of breath.
If it's shallow and short,
You may want to take a couple of deeper conscious breaths.
This way you will send a message to your nervous system that everything is all right and begin the process of restoration,
Recalibration,
Bringing your soul back to harmony and ease.
That is ultimately our natural state of being,
Even if it's difficult to understand this on the intellectual level.
I find that it helps me to follow Thich Nhat Hanh advice and in this process put a gentle smile on you.
Just a little smirk.
To affirm that things are all right in this very moment.
They may not have been in the past and there will be time in the future when you will experience hardship but right now things are all right,
They are sufficient.
And we want to acknowledge that,
That this is a great starting point for our exploration and we approach it with curiosity.
Open your inner ears with your eyes closed.
You open up a lot of capacity within your brain to receive information that comes from the outside of the intellectual channel and your only job right now is to let go and to surrender.
Surrender to everything that happens to you,
Releasing the intellect that tells you that things are either good or bad,
Pleasant or unpleasant,
Positive or negative.
Turn your gaze towards the experience itself,
Opening yourself in awareness to things the way they are.
And as it happens,
Your intellect might interject,
A thought pops out trying to describe the current reality or maybe that thought relates to the past or to the future.
And when you find yourself in this position simply recognize you are not this thought,
You are the awareness that experiences this thought and in awareness you have the choice to either engage with it or not.
And the more you release and relax away from those habitual thoughts,
The more you will connect with the direct experience that is isness of things.
Not visual,
Not auditory,
Not on a level of physical touch but greater than this physical reality,
Your physical senses stepping aside,
Giving rise to intuitive understanding of the experience and simply see where are you being led.
It may happen it is still a discomfort in your body,
In which case soften it to the best of your ability.
It may be a thought,
In which case you just observe it and let it pass.
In whichever case stay in the awareness,
Stay with the awareness that will move and you will follow.
Right now I will give you a moment for your own experience as I stand by your side to hold the space and support you on your journey and I will let you know when it is time to return.
And now it is time to return,
Collect your experiences,
Express your gratitude for the time you have given yourself to explore and to learn on the intuitive level,
Express your thanks for everything that happened on the conscious level but also for the release and relaxation that happened on the level that your mind is not capable of understanding.
All the processes that happen without your awareness but are also beneficial to your well-being and health.
You did a great job.
You may make a mental note to a state that you wish to return later but now it is time to reconnect with your physical senses beginning with your sight and your hearing.
Sound of music,
Sound of my voice,
Brighter and darker spots in front of your closed eyes.
Maybe there is something in the smell and taste area of the senses.
Certainly the sense of touch that reflects the boundaries of your physical body that connect you with the space around you,
Your feet on the floor,
Your hands in your lap.
You may add gentle physical movement,
Moving your toes,
Fingers.
And when ready,
Take a one deep breath in through your nose and out through your mouth and open your eyes and welcome back.
