Close your eyes. Take a deep breath. Feel your breath as it enters your body. Allow the breath to move deep and slow, causing your chest, diaphragm and belly to expand in turn. Allow the breath to leave your body slowly, breast and belly collapsing gently, like a balloon with a slow leak.

With every inbreath, call all of yourself to be present inside you now. Call to your memories of the past and your visions of the future. Call to all your ideas, dreams and desires, pictures and thoughts and fears. Call to everything that has ever been you, every thought you ever identified with, every possibility that you might have become. Call these inside you now, to occupy this moment in time and space, in this body, here and now.

Imagine that you are a planet calling your creatures home, everything that belongs in you and to you, everything that has come into being through you.

With every outbreath, relax your holds, liberate all bound within you. Release the images of yourself, surrender all ideas of who you are, what you are supposed to look like, or be or do later. Drop away anything that prevents your full participation in this experience.

As it all falls away, allow yourself to become weightless. Allow yourself to soar. You are falling—or flying. Lengthen your outbreaths as much as you comfortably can, then surrender to the inhale which follows. Note the transition between the inbreath and outbreath, and between the outbreath and the in. Notice what happens during that moment of transition, the tiny choice which must be made anew with every breath.

Notice any tension, such as tightness in your chest that makes deep breathing difficult. Feel any tension, feel into the muscles that are holding it. If you can find an emotion held in the muscle, allow yourself to make sounds, to cry if you have tears. Keep breathing while feeling the tension as deeply as possible.

Surrender your body to gravity’s pull. Feel yourself become heavier, your weight gradually increasing. Feel yourself sink more deeply into your chair or bed.

Continue to breathe, deep and slow. Continue to build your intention with every inhale, and to release thoughts and distractions with every exhale. Take some time to explore the cycles of your breath. Notice any emotion that is stirred. Allow any emotion that seeks expression to vibrate in sound without judgment or discrimination. If triggered, allow your muscles to tremble, your body to spasm and your face to contort. Allow yourself to make sounds without judgment.

While emotions are expressing in movement or sound, give them your attention along with your breath. Breathe into the areas of your body where the emotion feels st ron gest. Notice any colours or images that appear spontaneously but don’t distract yourself from your sensations. Allow the emotions to vibrate for as long as they want to. Drop away all sense of time and deadline.

All the while, continue to breathe, deep and slow. If you do not feel moved to express your emotions with movement and sound, that is perfectly acceptable. Proceed with your dreamwalk without judgment.

Continue to follow the cycles of your breath with your conscious awareness. Allow your chest, diaphragm and belly to expand to maximum capacity and to collapse to a relaxed state of emptiness. Continue breathing, deepening your intention with every breath. You cannot do this w ron g. All you need to do is be here, inside your body in this moment in time and space.

Allow your awareness to expand to include the entire inside of your body. See your skin from the inside, as though you exist in empty space enclosed by a you-shaped shell, the shell of your skin. Allow everything that exists outside that shell to fade away. Focus your attention on the space within.

Notice your bones, the skeleton of yourself which gives you form and strength. Notice that your bones are pink and flexible, that they are alive, a bustling living factory for making blood, spongy tis sue s filled with activity and flooded with blood and marrow. Take a moment to admire the beauty and symmetry of your bones.

Now allow the space between your bones and your skin to be filled with flesh and tis sue s clinging to your bones and to your skin, and fill you thoroughly. Feel the packed organs and systems of your body, everything clinging to everything else, everything touching, wet, intimate and pulsating. Take a moment to explore your flesh from the inside.

All the while, continue to breathe, deep and slow. Continue to call yourself into yourself, into this present moment, this precise point in time and space. Continue to release everything that prevents your full presence in this moment.

Become aware of your heart beating in the centre of your chest. Listen to your heartbeat, and to the rushing pulse of your blood. Notice the rhythm of your blood, the way the blood pulses in your ears as the tides of your body rise and fall with every heartbeat. Your body is nourished and cleansed by the regular flow of blood to every living cell. Take some time to follow the path of your blood through your body, to notice the complex network of arteries and veins, the cyclic path of arterial and venous blood, a cycle which mirrors the cycle of your breath. Take a moment to notice and appreciate your heart’s tireless, reliable service. Your heart beats whether you will it to or not. If you feel it, send some love and gratitude into your heart right now.

Notice the soft brain in your skull, cradled and contained by the hard bowl of bone. Take a moment to explore your brain, to marvel at its mystery. So much of your brain’s function is unknown, and yet there it is, right in the middle of your head, part of yourself, waiting to be known.

Notice the complex fractal network of your nervous system, which gives your body its exquisite sensitivity to pressure, orientation and sensation.

Imagine your body’s cellular, molecular and atomic structure. Each living cell contains an ecology as complex in its functioning as this whole planet Earth. You exist inside a physical body composed of tiny dancing particles, each as relatively distant from the others as bodies in space. Notice and appreciate the vastness of the cosmos which you contain, and marvel at the magic of your own physical matrix.

Continue to explore your body from the inside. Feel your skin from the inside, touching and stroking with imaginary hands. Take a moment to define the space that contains you, as you prepare to go to the next level of your journey.

Somewhere in the center of the vast cosmos bounded by the shape of your skin, imagine that there is a planet. On this planet can be found the answers to all your questions. All the characters which populate your subconscious live in this place. Here is your true home, the set and setting for all your dreams. Over time, as you have struggled to live and survive in the outer world, you have become lost from this sacred center, from your own secret core. Now, you are going home.

Imagine that within this cosmos, you are great and powerful. You are a god who has been lost from your creation, but you have the power to return merely by intending to do so. More than ever before, your creation is calling you. It needs your presence, your light, your help.

Travel into this universe of stars, and allow your own instinctive homing sense to guide you in to the one place where you truly belong. Allow yourself to drift to earth, drawn by the gravitational pull of your home world. Keep your eyes closed for a while, continuing to breathe, continuing to be aware of your external body, its bone and flesh and vastness, its breath and pulsing heartbeat, all forming a great, safe, fuzzy background to the new reality about to unfold inside. Your body is your safe matrix. Stay grounded in your breath and the sensations of your flesh in this moment, here and now.

Now, feel your feet on the ground of your inner home. Take a moment to feel yourself in here, before you open your eyes to look around. Feel the ground underfoot. Wriggle your toes. Are you barefoot, or shod? If barefoot, are you standing in grass or soil, sand or stone? What is the air temperature like—is it warm here, or cool? Breathe the air—is it fresh, or stale? What else can you smell? Are you clothed, or nude? If clothed, are your garments loose or binding? Do you feel comfortable here?

When you are ready, open your eyes and look around you. Is it daylight, or dark? If it is daylight, take note of your surroundings. When you are ready, let me know what you see.