"Imagine now that you have an internal radar system, which scans with an inner awareness throughout your entire body. Scan through your body now. Search out any signs of tension. Imagine that as you breathe, you can focus your awareness into regions of pressure, tension, or pain ... and as you exhale, imagine releasing those feelings, letting your body soften and open around the tensions and pains."

"As you do this, gently smile to yourself. Remind yourself that it's all right to let go and relax. You really don't need to hold those tensions in your body any longer. Allow your breath to help you focus your attention. Breathe and let go. Allow all of the sensations within your body to flow freely now within this open, relaxed, inner space of awareness. Experience the symphony of life's resonating rhythms flowing throughout your whole body. Let there be an inner attitude of openness towards all these sensations. If any pain or tension still remains, soften and open around those sensations. Allow those sensations to float freely and to change within you without trying to control them. Simply observe without judging. Rest in this open inner space where all feelings are free to come and flow."

"Now, gently bring your attention to the flow of thoughts, feelings, and images that float within your mind. Simply notice these movements of mind without needing to get involved in them. Notice how the thoughts and images and inner feelings change from moment to moment. Attend to this process of ever-changing states of mind without concern for the particular content or subject matter of the thoughts or images. If your attention is swept away into commentary or internal discussion, or if you tend to grab hold of any of these clouds of thought that float in your mind, simply notice this tendency. Smile to yourself as you breathe and let the thoughts move, change, and flow."

"Remember – attempting to prolong any thought or feeling, or trying to push any experience out of your mind will only lead to frustration and tension. Just breathe, let go, smile to yourself, and watch this passing show of your mind. Notice how every state of mind comes and goes. Appreciate the pleasant experiences for as long as they last, and simply allow other images and feelings to arise and pass through this vast inner openness of your mind."