This is refuge in awareness, in this wakeful openness.

And as with all meditation, just to sense your intention as you begin it, to feel your

curiosity without any expectation, to be unwilling to judge yourself, taking a few full

breaths. And I'll be asking questions. And all you need to do is give yourself permission

to let whatever arises spontaneously be there. There's zero effort in here. And the first,

you imagine the space between your eyes. And you imagine the space between your ears.

And you imagine breathing in and out and feeling the space inside the nasal passages.

And you imagine the volume of your tongue, in other words, the space inside the tongue.

And you imagine the space inside the teeth and the gums of the upper palate.

And you imagine the space inside the teeth and gums of the lower palate.

And you imagine the space inside the upper lip. And you imagine the space inside the lower lip.

And you imagine the space inside the tongue and the gums teeth and lips simultaneously.

So the space inside the whole mouth.

And you imagine the space between the forehead and the nape of the neck.

And you imagine the space under the dome of the skull.

And you imagine the space inside the whole head simultaneously.

And you imagine breathing in and having the throat expand, breathing out and sensing the space inside the throat and neck area.

And you imagine the space inside the shoulders.

And you imagine the distance between the shoulders.

And you imagine the space filling the shoulders and the upper back.

And you imagine the distance between your shoulders and your elbows.

And you imagine the distance between your elbows and your wrists.

...