My name is William Wood and today I'm going to help you explore the space in between.
Start by settling in,
Settling down,
Becoming quiet and still.
Close your eyes.
And draw your attention to the space behind the eye.
Drawing your awareness to this space.
Noticing what it feels like,
This space behind the eye.
Now draw your attention to the ears and the space in between the ears inside the ear canal.
Notice the warmth.
Notice the sensation.
And notice that you can invite a sense of peace inside the ears.
Now draw your attention inside the mouth to the space between and around the tongue and the roof of the mouth.
Noticing all of this space.
Noticing the qualities of this space.
The temperature.
The feeling.
Noticing everything about.
The hollow space in between.
Now draw your attention down into the airways of the throat and the hollow space where your breath is gently traveling.
You may notice the space behind the tongue where you can gently feel the movement of the breath.
And notice the qualities of the empty space,
The middle space,
Behind and in between.
Traveling a little farther down into the lungs,
Noticing the sensation of the lung itself.
And then meditating,
Noticing all of the space in between.
The alveoli.
The top and the bottom of the lung.
The empty space that allows the lung to do its job.
How much awareness can you put there on the space in between?
How much peace can you speak to the lungs?
Now draw your attention to the heart and the space around the heart,
Gently resting your awareness on the space around the heart.
Perceive the movement.
Notice the rhythm.
And just outside of the outside of the heart,
There's that space in between the heart and the other internal structures of the chest.
And inside this space,
There's peace and stillness and quiet.
Now point your awareness into the inside chambers of the heart.
Notice whether or not you can feel or just imagine the empty space in between the chamber of the heart that invites life-giving nourishment.
In and out of the heart,
Moving with the rhythm.
As life-giving nourishment flows into the empty chamber of the heart,
The space in between the walls and the muscles,
The place of peace and gentle rhythm.
The place where the heart is cradling,
Life-giving blood,
Moving it throughout the body to sustain you.
Notice the bones in the leg,
Especially from the knee to the hip.
Draw your awareness deep inside the bones.
And beneath the hard external structure of the bone,
Deep inside,
There's a space in between of nourishment and strength.
Invite peace to the bones of the leg,
Knowing that it's this space in between that brings nourishment,
Health,
And vitality to the bones in the body.
Now when you're ready,
Bring your awareness to the mind.
Hear the words of my voice and notice the space in between the words.
Noticing how it's the space in between that brings meaning,
That brings feeling,
The space in between.
And now tune in to the Aum.
Tune in to your own mind.
Notice if your mind is still or busy.
And whether there's few thoughts,
Many thoughts,
Or no thoughts,
Notice the spaces in between.
Now return to your breath.
The in and out movements,
The gentle massaging of the breath in and out of the body.
And then notice the space in between breaths.
In between,
The in breath,
And the out breath.
In between,
The out breath,
And the in breath.
The gentle pauses in rhythm that give the breath meaning and peace.
Now draw your attention to the heart.
Can you feel the beating of the heart?
Notice in between the beating of the heart is a moment of rest.
Enter the space in between.
The beats in between the movement of the heart.
Now it's time to transition,
Either to sleep or to outside awareness.
Depending on the time of day or night when you happen to be listening to the words of my voice,
Give yourself permission to gently transition now,
Either transitioning to a deep sleep or transitioning to an alert and aware state with the eyes open,
Depending on what you need and what best serves you now.
So go ahead and be kind and gentle to yourself and make the transition that you most need.
