Come to a comfortable seated position. Close your eyes. I am going to count from 0 to 10 and with each number I want you to relax further and listen with an increasingly open mind to the sounds that you hear and the sensations of light and dark, of heat or coolness on your skin.

0 1 2 3 4 5 6 7 8 9 10

You are an empty vessel floating on a gently moving stream of water. The water is blue. The sky is blue. You are floating.

Now listen to all the sounds far and near..... [pause]

Now see through your closed eyes light and dark, brightness and shade..... Notice where in your mind's eye there is light and where it is dark..... [pause]

Now feel the skin of your entire body. Where do you feel coolness? Where do you feel heat?..... [pause]

Now sense all these together:

Listen to sounds far and close

See with eyes closed light and dark

Feel the skin cool and hot..... [pause]

I am going to be counting backwards from 10 to 0. With each number bring a little more attention to the present, to your chair, to where you are. When I get to 0 you'll have your eyes open.

10 9 8 7 6 5 4 3 2 1 0

May the pulse be with you!

Abhay