We close our eyes and straighten our spine.

There is absolutely nothing we need to do for the next 20 minutes.

We can just be.

We focus our attention on our body.

Observation.

Everything is perfect the way it is.

If there are any tensions in the body, then these are allowed.

We just observe them.

If htere are any pleasant or unplesant feelings in out body, then these are allowed.

We just observe them.

If any thoughts come, then they can be. We simply observe them and return our attention to our body.

Our attention is focused on our entire body.

If individual places in the body require attention, we let our attention wander there.

We perceive everything with interest. Like a child just exploring a new toy.

We completely surrender to the process and trust that the body already knows what is good for it.

There is nothing for us to do. Everything is allowed.

There is a state of stillness within each of us. It exists wven when there is a lot of noise outside.

We set the intention to connect with this silence.

Then we observe.

We may notice peace reising within us.

Now let’s focus our attention on our heart or the center of our chest on our heart chakra. Our heart has it’s own intelligence.

If we become still we can hear it.

Heart warmth

Our heart knows what to do. We observe how love spreads on its own.

Maybe we feel something. Maybe we notice warmth, a tingling or some other sensation. Maybe we don’t notice anything.

Everything is perfect the way it is.

We trust in life and in our heart.

We set an intention to increase this heart warmth and love. Then we observe what happens.

Our heart is so powerful. Its love could spread to your whole city…,

to your whole country …,

to your whole continent …,

to the whole earth and even to the whole universe.

Now let’s turn our attention back to our entire body.

We thank our body for everything it does for us.

Gratitude.

There is nothing for us to do, we are already perfect.

We may relax and sit comfortably.

Relaxation.

We come back to ourselves and when we are ready we slowly open our eyes with a smile.