Allow yourself to settle.
Finding yourself in a comfortable position,
Making any last adjustments so that you can come into stillness.
Open your awareness through your body and notice where you could soften.
Begin to notice your breath,
The gentle rise and fall.
Taking a long deep breath in,
Exhale completely.
Once again take a long deep breath in and a long slow exhale,
Feeling the sensations of letting go.
And bring awareness to your hands,
Allowing them to rest easily,
Feeling the hands from the inside out.
Bring your awareness up the arms,
Into the shoulders,
Feeling the shoulders from the inside out as you soften.
Feel down the chest,
Into the belly,
Softening the belly.
Bring your awareness into the pelvis,
Feeling the inside of the pelvic bowl,
Softening the pelvic floor.
Feel down the legs,
Through the knees,
Down the lower legs,
Feel the ankles and feel the feet.
Can you feel the feet from the inside out,
The space,
The aliveness in the feet?
Bringing your awareness back up the legs,
Feeling the pelvis,
Bringing your awareness to the back of the pelvis,
Feeling into the sacrum at the base of the spine.
Draw your awareness up the spine,
Feeling each bone,
Following the curves up into the neck.
As you feel your spine,
Could you soften and settle more into the back of your body,
Inhabiting the back of your body?
Bringing your awareness into the crown of the head,
Feel the forehead,
The eyes,
Softening the eyes,
Feeling the mouth,
Relaxing the jaw,
Allowing the tongue to settle down into the lower palate.
Could you feel your brain from the inside out?
Could you feel your entire body scanning your awareness from the crown of your head to the tips of your toes as a field of sensation?
Could you feel into the space around your body?
You feel the space in front of you,
The space behind you,
The space to the right side of you,
The space to the left side of you.
Can you feel the space all around your body?
Bringing awareness to your solar plexus just above your belly button,
Breathing into this space.
Every inhale a gentle expansion,
Every exhale a gathering,
A collecting back in.
Imagine a light,
A globe of light starting in your solar plexus and feel the warmth of the energy.
As you breathe into this space,
Imagine that the light begins to grow and spread.
This beautiful light filling your belly,
Filling your chest,
Your hips,
Spreading out through your entire body,
Down through the toes,
Up through the crown of the head,
Spreading out through arms and fingers,
Spreading into the space around your body.
Seeing this light spreading into the space around your body.
Feeling yourself to simply be held as you dissolve into this space of light.
And now bring to mind an intention or a belief that you want to cultivate in your life.
How do you want to feel?
How do you want to live?
Once you have this in your mind,
Saying it silently within,
Starting with the words,
And what does it look like?
What does it feel like?
When this is true,
How will you live?
What choices will you make?
What will your life be like when this is true?
Use your imagination and create this feeling in you now.
And with the power of your belief,
Can you feel this is true now?
Feel it in your body.
Awaken your senses.
Can you feel a sense of gratitude that this is true?
That this truth lives in you now?
That this potential is a part of who you are now?
And notice that by believing in yourself,
The space around your body begins to feel even bigger.
You can feel yourself expanding as you believe in yourself and your own potential.
You can feel yourself expanding.
And now begin to gather your energy,
Once more feeling your body,
Feeling the support beneath you.
Feeling the rise and the fall of the breath.
And close your practice today with deep gratitude,
Bringing to mind the many blessings in your life,
Bringing to mind the beautiful moments in each day.
The love and the support that you already have.
The abundance that is already here.
This beautiful body,
This breath,
This anchor to presence.
And spend some time bringing to mind the gratitudes that feel true for you.
You might like to close by placing a hand over your heart.
Feeling into that space of love and gratitude.
Placing a hand over your solar plexus.
Feeling into your personal power,
Your true potential,
Your ability to change,
Your ability to grow.
And deep gratitude for this moment and yourself exactly as you are.
