Body and mind Washing.

Initiate and subtly maintain the "Golden thread alignment" at all times.

Bring your mind/attention/awareness to the area surrounding your eyes – see/feel any tension there in the skin and/or muscles and consciously will it to relax and let go “as if your head is under the shower and it is beating on your face and closed eyes”– let iany tension dissipate through the crown of the head/Golden thred alignment synchronous with one cycle of the breath… inhale see-feel the tension…
exhale, release–extend-relax… gently/subtly extending the exhalation about twice as long as the inhalation.
Take as long as you need to manifest relaxation around the eyes and brow..

Move your awareness/mind to your jawbone – pay attention to the where the jaw muscles connect to and meets the skull – maintain the tongue tip just behind the top two front teeth, lightly but intently maintaining its position and posture - see/feel any undue tension in the jaw muscles - let it dissipate through the crown of the head synchronous with the out breath/exhalation.
Take as long as you need to manifest relaxation in the jaw muscles.

Continue moving your awareness/mind to the both sides of the neck – feel the muscles relax – let the awareness wash over them like water from a hot shower, rinsing away all tension and strain. Let the warm fluid-like sensation flow over your shoulders, guide/follow the sensation with your awareness, feel the warmth soothe and relax the neck muscles as awareness flows to the shoulders – first your right shoulder then you left… feel them relax and slide downward… hanging from the neck/clavicles stretching the neck/trapizeus muscles gently from the weight of the shoulders and arms – the head lightly suspended by the “Golden thread”.

Take a full, deep gentle breath and exhale fully so your chest sinks naturally inward and your shoulders effortlessly curve slightly forward.

“Be aware of and relax the body - see any thoughts,
Acknowledge there content and let them and actively let them go."

Let your awareness cascade down your upper back, lower back, hips and buttocks like hot water from a shower – it warms the skin and washes away any tension in the upper back, lower back hips and buttocks – see any tension or holding there and let it dissipate up the extended/elongated spine to and through the crown of the head synchronous with the out breath/exhalation. Take as long as you need to manifest relaxation in your upper and lower back, hips and buttocks.

If standing… Feel your feet supporting your entire weight of the body.
Feel yourself rooted to the earth like a great tree – the ground supporting and stabilizing you, gravity aligning you with the earth’s molten primal energy, feel it rooting you to the earth. Tailbone reaching for the ground.

Breathe naturally into your “Center point” and relax – Simultaneously, the “Golden thread alignment” is active and alive… crown of the head light, extend and elongate the spine subtly-gently… feel a uplifting of the body by the head skyward and the subsequent elongation of the spine – be aware of the heaviness in the soles of your feet rooting to the ground juxtaposed to the lightness/buoyancy at the crown of the head – “strive to be heavy on bottom and buoyant on top and active through the middle”

Relegate awareness to:
the breath cycling through your center
the mind in emptiness
the senses in sensations
the body to relaxed alignment in earths gravity.