Welcome.
Find yourself a comfortable position where you can sit or lie down,
And if you care to,
You may close your eyes.
And if not,
Just gently allow the eyes to soften.
And when you're ready,
Bring your attention to the present moment.
Notice your body,
And just become aware of any areas of tension or tightness,
And without judging them or trying to change them.
Just allow your entire body to soften.
And we're going to start with a simple breathing technique called the 4-7-8 breath.
You might be familiar with it.
And we're going to breathe in to the count of 4,
Hold for the count of 7,
And breathe out slowly to the count of 8,
And we'll do this 3 times.
So together,
Breathing in,
2,
3,
4,
And holding,
2,
3,
4,
5,
6,
7,
And breathing out,
2,
3,
4,
5,
6,
7,
8,
And again,
Breathing in,
4,
And hold,
2,
3,
4,
5,
6,
7,
And breathing out,
2,
3,
4,
5,
6,
7,
8.
And now once again on your own,
Breathing in,
And hold,
And breathing out,
Good.
And now just allowing your breath to return to its natural rhythm,
And becoming aware of your feet,
Just noticing any sensations that might be there in your feet,
And just how you know your feet are there without even looking at them.
Notice this energy,
This aliveness in your feet,
And then bring your attention to the belly,
And just watching the rise and fall of your belly,
Noticing the temperature difference in the cooler air coming into your nostrils,
And the warmer air as you exhale,
And bringing your attention to your forehead,
And the center of your forehead between your eyes,
And just a little above,
This is often called the third eye chakra,
Just focus your attention there for a moment,
And then notice the space behind your closed eyes,
You might notice some shapes or colors there,
Just noticing what you see behind your closed eyes,
And just noticing your neck and your shoulders,
How they're feeling,
And whether they're holding any tension,
And if you notice any tension in your neck or your shoulders,
Just breathing in gently,
And just seeing if you can allow them to soften and relax a little more,
With each in breath,
Just breathing in to the neck and shoulders a couple of times,
Getting a sense of your entire body here in this moment,
There's nothing else you need to do right now,
And nowhere else you need to be,
And if you find yourself getting caught up in thoughts,
Just bringing yourself gently back into this sense of body awareness,
And in your mind's eye,
I want you to imagine a beautiful place,
It might be a forest or a meadow,
A mountaintop overlooking the sea,
Or even a beach,
Anywhere that you feel comfortable,
Notice what you can hear around you,
Perhaps you can hear wind or birds,
And what is the temperature like,
Is the air warm or cool,
Just bringing this beautiful place to life in your mind,
See what's around you,
What colors do you see,
What else can you hear,
And just spending some time exploring this beautiful place,
And most importantly,
This is a place of sanctuary,
A place where you feel safe,
Where you feel comfort,
And when you're ready,
I want you to walk further into this place,
And find a comfortable spot where you can spend some time,
Feel yourself relaxed and calm,
Feel your connection to the earth,
And notice the feeling of this place,
The sense of safety,
The incredible beauty,
And notice what you feel on your skin,
Perhaps a breeze,
A breeze,
The moistness or dryness of the air,
The sounds you hear around you,
And what type of light is there,
Notice the quality of the light in this place,
In your comfortable spot,
And as you notice these feelings,
Also notice that you are feeling calm and relaxed,
So calm,
So relaxed,
And you feel yourself connected to all that is,
And in the distance,
You notice something,
Something is approaching,
But it's not frightening,
You have a good feeling about this,
And so you look to see what it is,
And gradually,
A beautiful being comes closer and closer,
It might be a magical animal,
Or a person,
It can be any magical being that you desire,
This beautiful being has a message just for you,
This is a special message just for you,
And just for now,
And so as this being appears right in front of you,
Listen to it,
It might be written on a slip of paper,
It might be spoken to you,
But in whatever form it comes,
Listen to this message,
And when you've done that,
Acknowledge the message,
Thank this being,
Thank this being for giving you this information that you needed to know,
So take a moment to ponder what you've been told,
And if for some reason you did not receive a message,
Do not worry,
It may come to you when you're least expecting it,
Perhaps even in a dream state,
And when you're ready,
I want you to make your way back from this magical place,
Coming back through the path that you've walked,
And coming back now into your body,
Noticing your breath,
Noticing the rise and fall of your chest as you breathe,
And noticing the weight of your legs and your feet,
And just noticing your entire body,
And coming back to the sound of my voice,
And the sounds around you,
And bringing some gentle movement into the body,
And when you're ready,
Gently opening your eyes,
Namaste.
