The Body at the Edge of Dreaming

Use your own sentence. Repeat it once, then set it aside.

Notice sounds in the room. Begin with the farthest sound you can hear. Move gradually toward nearer sounds. Finally, notice sound made by the body or breath.

Let sound continue at the edges.

Feel the points where the body meets support. Heels, legs, pelvis, back, arms, and head. Receive the whole pattern without trying to make it symmetrical.

Begin a quick rotation of attention. There is no need to move each part or create a clear sensation. Hear the name and let attention touch the area.

Begin at the right hand. Notice the thumb. Touch attention to the index fingertip. Move through the middle fingertip. Then the ring fingertip. Then the smallest fingertip. Feel the center of the palm. The row of knuckles. The hand's outer surface. Pause at the wrist. Forearm. Inside of the elbow. Upper arm. Shoulder.

Right side of the ribs. Waist. Hip. Thigh. Knee. Shin. Calf. Ankle. Heel. Sole. Top of the foot. Big toe. Second toe. Middle toe. Fourth toe. Little toe.

Now the left side.

Begin at the left hand. Notice the thumb. Touch attention to the index fingertip. Move through the middle fingertip. Then the ring fingertip. Then the smallest fingertip. Feel the center of the palm. The row of knuckles. The hand's outer surface. Pause at the wrist. Forearm. Inside of the elbow. Upper arm. Shoulder.

Left ribs. Waist. Hip. Thigh. Knee. Shin. Calf. Ankle. Heel. Sole. Top of the foot. Big toe. Second toe. Middle toe. Fourth toe. Little toe.

Bring attention to the back of the body.

Both heels. Backs of the legs. Pelvis. Sense the low curve behind the waist. Travel upward along the rear of the torso. Notice the broad area behind the chest. The blade of the right shoulder. Return to the space beside the spine. The blade of the left shoulder. Where the neck meets the shoulders. Back of the head.

Move to the front.

Crown of the head. Forehead. Pause at the right temple. Center of the brow. Left temple. Right eyebrow. Space above the nose. Left eyebrow. Space between the brows. Right eyelid. Left eyelid. Right ear. Left ear. Right cheek. Left cheek. Nose. Upper lip. Lower lip. Jaw. Throat. Right collarbone. Left collarbone. Chest. Upper belly. Lower belly. Whole pelvis.

Now feel larger regions.

Right arm as one region. Left arm as one region. Both arms together. Right leg as one region. Left leg as one region. Both legs together. The torso. The head. The entire body resting at once.

Notice breathing in the belly. Count backward from ten with natural breaths if counting is easy.

Ten, belly rises and falls. Nine. Eight.

Continue at your own pace. If the count is lost, leave it lost and simply feel movement.

Now explore contrasts as imagination rather than fact.

Recall the feeling of heaviness. The body as dense as packed earth, supported fully from below. Notice where heaviness is easiest to imagine.

Release heaviness.

Recall lightness. The body as though its outline were barely touching the surface. Do not imagine floating away; simply notice the idea of less weight.

Release lightness.

Remember warmth: hands near a mug, sun through a window, fabric warmed by a dryer. Let the memory be mild.

Release warmth.

Remember coolness: a smooth glass, shade on the skin, morning air.

Release coolness.

Bring to mind effort. A moment of carrying, reaching, concentrating, or climbing.

Release effort.

Bring to mind ease. One task fitting the time available. One place where nothing needed adjustment.

Release ease.

No contrast needs to become physically vivid. Let each appear, be recognized, and pass.

Now notice the dark or light field behind the eyelids, or the soft view in front of open eyes.

Allow a series of unrelated images to appear briefly. Do not build stories around them.

A clean envelope. A copper bowl. A bicycle leaning against a wall. A pear cut in half. A blue thread through a needle. A quiet railway clock. A stack of folded maps. A window beaded with rain. A white dog sleeping near a doorway. A row of empty seats. A lantern reflected in polished wood. A narrow bridge over reeds. A red scarf on a hook. A field after harvest. A hand opening a curtain. A bowl of small stones. A door painted green. A paper kite resting on the ground. A familiar face smiling. The room where your body is resting now.

Let all images dissolve.

Rest in the absence of deliberate imagery. Some pictures may continue on their own; others may stop abruptly. Notice the difference between creating an image and receiving one that appears without effort. There is no need to control either process.

Include the sensation of the body and the sounds around it. Let image, sensation, and sound occupy one changing field. Nothing needs to stay in the foreground.

Notice awareness itself: sounds are known, sensations are known, images were known. You do not need to separate from the body or become a special observer. Simply recognize that experience is appearing and changing.

Thought. Sensation. Sound. Space.

Return to your intention from the beginning. Repeat it once in the same or updated words.

I will meet myself with patience. I will make room for rest. I will take one careful step.

Let the sentence end.

Feel the whole body supported. Notice its actual weight and temperature now, without using imagination.

Begin to orient outward. Hear the nearest sound and the farthest sound. Picture or look at the walls, floor, ceiling, and doorway. Know where your body is in the room.

If this practice is leading into sleep, you may remain where you are and let the guidance end.

If you intend to continue your day, deepen movement gradually. Move fingers and toes. Turn the head if comfortable. Stretch in your own way. Roll to either side or sit up by the route that works for your body.

Take time before standing.

The practice is complete. Carry the intention only if it still serves you, and leave the rest here.