Hello,
Thank you for joining me today.
Let's start maybe with a little bit of movement.
You can stay sitting if that feels good for you or you can get up and just have a little bit of a wiggle around,
Maybe shake any excess energy out of the body,
Give the shoulders a little roll.
You might even like to have a little wiggle in your seat if you're sitting down.
You might even like to have a great big yawn,
Opening the mouth really wide and just letting all of the tension out of the jaw,
Back of the head,
Back of the neck.
You might even notice now once you've done that,
That the head might like to have a little waggle side to side,
Just releasing any more tension,
Especially around the shoulders,
Maybe even rolling those shoulders again on the back.
And now just letting your body feel into the rhythm of your breath.
And moving with a little bit more alignment with your breath,
So the movement might become a little slower and a little steadier.
May I say a little calmer until you might,
If you're standing that is,
You might like to come down into a seated place or even lying down.
We don't have to be sitting up broad straight for this.
We can comfortably relax back into a chair or even just plaid ourselves out with a few pillows,
Let the head rest.
Of course,
If your habit is to sit straight with the sit bones rooted to the ground or whatever is supporting the you,
Then please go ahead,
But be comfortable.
However you choose to be,
Be comfortable.
I'm going to ask you just to start noticing your breath now in a little bit more detail.
You may have already noticed the rhythm of your breath,
But can you notice now if your inhale is longer than your exhale,
Or is your exhale longer than your inhale?
Not changing anything,
Just taking some time to notice.
And if there's a pause between your inhale and exhale,
Or between the exhale and inhale,
Just noticing.
Can you notice the coolness of the inhale and the change in temperature for the exhale?
Can you notice the turn around of the inhale turning into the exhale?
The exhale into the inhale.
And can you notice the way your body is responding to your breath?
Where do you feel your body responding to your breath?
For example,
On the inhale,
Can you feel an expansion maybe in the ribcage?
For some people,
They might find it in the back of the ribcage.
For others,
It might be around the sides.
For other people,
It might be in the belly or even the chest.
And can you notice the sensation that you feel on your exhale?
What word would you use to describe the sensation you feel on your exhale?
Do you feel now the body maybe releasing a little bit more with the breath?
Now,
Can you bring to mind a moment in time that was absolute bliss for you?
It gave you absolute joy.
I'm going to call that moment a glimmer.
And maybe the gratitude that you may have for experiencing that moment in time.
That moment may have been a solitary experience.
It may have been with a loved one.
It may be because of a particular person or a place.
Whatever it was,
Bring to mind the feeling you had at that time.
Acknowledging that that feeling,
That sensation,
It's still in your body.
And you can call to it at any moment.
Now,
Imagining this sensation like a ball of energy.
You may like to even imagine a ball of light.
And bring that to your heart centre.
And imagine that with each inhale,
This ball of light expands.
With each exhale,
You feel the ball of light intensifying.
Like it's being fanned by the flame of your acknowledgement.
Now,
Feel into the space around you.
Start to notice the air on your skin.
Is the air still or can you feel a movement?
Can you notice the sounds around you?
From the most obvious sounds to the subtlest of sounds.
Can you feel the quality of energy around you?
It might be energy of a pet or another person.
Can you feel into the support beneath you?
Whatever is making you comfortable and cosy.
Pillows maybe that might be supporting you.
Sofa or the floor.
Feeling the way your body can relax and release into the support.
And can you now find one thing at this very moment.
That gives you gratitude.
It might be a particular sound.
Or the comfort of the nest that you've made yourself.
It may be just the knowing that you're able to take this time.
These precious moments to feel into the space around you.
To have this experience in the human body.
Whatever you choose.
See now if you can allow that sensation of gratitude.
To merge with the light in your heart centre.
So the past glimmer merges with the experience that you're in at this very moment.
Feel the light now in your heart centre like an inner smile.
See if you can soften the base of your tongue.
As if it allows the glow to soften all the way down your body.
And into the bowl of your pelvis.
And you feel your pelvis soften and release.
Cueing the spine to soften and let go.
The head to relax.
And as your whole body releases from the inside out.
You feel the light of gratitude spread through your body.
It fills each and every cell within you.
You feel your whole body bathed in light.
As you experience this very moment.
And all this very moment has to offer.
There's no need to do.
Allow yourself to be breathed.
In this space of gratitude.
Take a large inhale now through the nose.
And let an even larger exhale out through the mouth.
Rejoice this breath.
In this space.
At this very moment in time.
Becoming aware once again of the breath flowing through the nostrils.
And the breath flowing back into the space around you.
To the sounds around you.
To the air around you.
And as your awareness starts to move into the space around you.
Know that the inner light of gratitude rests within you.
You can call to it at any time.
Any moment.
And you can build it up.
You can let it grow.
By scanning for glimmers during your day.
A glimmer is anything that gives you that warm quality in your body.
That quality of joy.
It might be the light shining through the branches of a tree.
It might be a pet and the way that the pet looks at you.
It might be a song that you really love.
Every time you come across a glimmer.
Pocket the sensation.
And imagining it reinforcing the light that's already within you.
If your eyes are still closed you may like to open them now.
Slowly having a look at the room around you.
Giving yourself a smile for taking this time out during your day.
Thank you very much for joining me.
