Once you are as comfortable as possible,
Become aware of the rising and falling of the breath.
Without effort,
Deepen the breath.
Simply observe any areas where the breath feels restricted or absent.
Allow your attention to float to the place most restricted or dense,
Or even a place where you feel physical pain or discomfort in your body.
Fully observe the range of sensations.
If you were to describe the sensations,
What would you say?
What does it feel like?
Just be aware.
Breathe into that place of sensation.
Use the breath to be with what is there,
Not trying to make it go away.
Just use the breath to hang out with it.
Breathe into it.
Just let it be as it is.
Simply observe what you are aware of now.
Truly feel the sensation.
If it has changed or moved,
Stay with it,
Not trying to avoid any part of the experience.
Let it be fully felt,
As if to say to it,
I'm willing to feel you.
Give it full permission to be.
Experiencing without trying to change anything.
It just is.
Breathe with it.
Stay with it.
Simply observe what you are aware of now.
Create space for what's there.
Don't resist what you are feeling.
Cultivate a sense of relaxation in the midst of it all.
Make no effort to control or manipulate.
Be soft,
Spacious,
And at ease.
Continue to breathe with what is present.
Make space for it all to be,
As if to say,
It's okay that you're here.
Simply observe what you are aware of now.
If the sensation moves or changes,
Follow it patiently and easefully.
Stay with the process.
Stay present and be interested and curious about what you are feeling.
If you feel yourself moving into avoidance,
Breathe and come back to an openness to what you are feeling.
Notice what happens in your body as you remain present,
Relaxed,
And connected.
Continue to use your breath and attention to be with it all just as it is.
Simply observe what you are aware of now.
Make space for it all to be.
It just needs to be acknowledged.
Remove yourself from any tendency to control or resist.
Just let it be as it is,
Without needing it to be different.
Bring your attention now to the third eye,
The point between the eyebrows.
Drop below whatever is happening to a space of silence.
Whether the sensation has shifted or not,
Allow integration to happen with where you are now.
Trust that any releases,
Shifts,
And changes that need to take place will happen spontaneously and effortlessly.
Now it is time for your body to rest deeply.
Let go of any need to make anything happen.
Let go.
Remain here for as long as you need.
