Now that we're all nice and comfortable,
Bring one hand and just rest it on your abdomen.
And then taking the other hand,
Just resting it on your heart centre.
And closing the eyes.
And your body is going to interpret this touch as if you're giving yourself a hug.
Allow the body's weight to sink completely into the ground underneath you.
Giving your full weight to the earth underneath.
Being supported.
And bring your attention to your breath.
I want you to imagine there are nostrils on your belly.
And that every time you draw breath in,
You are breathing into the belly.
Allowing that belly to expand.
And then breathing out through the nose or through the mouth.
And the belly might feel tight at the moment to begin with,
As we normally hold quite a lot of tension in this area.
And we're used to sucking that belly in through the day.
So just let that belly hang loose,
Relax the muscles,
Relax the diaphragm.
And feel that belly becoming more elastic and expanding with more ease as you continue to breathe through the belly.
And now bring your awareness into the rest of your body.
Try and sense any areas in the body that might feel different.
So maybe there's tightness,
Maybe there's tension,
Maybe there's pain,
Maybe inflammation.
But just observe where in the body you might feel these different sensations.
And observe them without any judgments or criticism.
And try and attach a story to anything that you find.
But just be with these sensations,
With compassion.
Compassion for them,
Compassion for yourself.
And on scale of one to ten,
With ten being the most,
Rate this sensation in terms of its intensity.
And it will be an interesting contrast for you to make by the end of the bath today,
As to whether there's been any change or shift.
And now coming back to the breath and visualising a warm light,
White and golden in colour,
Surrounding your body.
A protective light energy,
Completely surrounding the body,
Completely permeating the body.
And imagine some of this light energy beginning to collect itself at the top of your head,
Above your crown,
Collecting itself into a ball of energy.
And every time that you inhale,
You draw down some of this light energy into your heart centre,
Allowing the light and the oxygen to mix together in your heart centre.
And sending this light,
Allowing it to expand all through the body,
Touching every cell,
Touching every tissue,
Every organ.
Bringing in its warmth,
Bringing in its healing.
And as you feel this protective light energy all around you and all through you,
I want you to think of a time,
Remember a time in your life where you have felt real positive emotions such as gratitude,
Appreciation,
Love,
Joy,
Happiness.
It might be that you have felt these from receiving love from another person or a pet,
Perhaps giving it to a person or your pet.
Or it might be that these are feelings that you experience when you are in a particular place such as watching a sunset or listening to the birds chorus at dawn.
For me it's walking through the woods.
Letting this memory in and welcoming the feelings that come with this memory.
And allow these feelings to build in your heart centre.
Allow them to expand.
Apply it by two.
Now multiply the air intensity by ten.
Now bring to the front of your mind your healing intention for yourself today.
Think of something that you want more of in your life.
It might be something like confidence,
Courage,
Love,
Expression.
Whatever it is,
I want you to visualise as if you already have it.
And picture yourself in a scenario as if it has already happened.
As if the healing has already occurred.
What do you see yourself doing?
What feelings and sensations come with this visualisation?
Really allow yourself to feel into it.
And now in your own mind say to yourself this affirmation using positive words.
So for example,
If it's more confidence that you seek,
Your affirmation might be,
I speak in public with confidence and with ease and my words come easy to me.
If it's an injury that you're seeking healing with,
For example a knee injury,
Your affirmation might be,
I walk with ease and I feel the fluidity in my knees.
I enjoy being active.
So just be with your healing intention for a moment.
And then as I begin to play the sounds you can allow the healing intention and affirmation to drop to the back of the mind or to drop completely away,
Bringing your full focus to the sounds.
Seeing if you can notice all the different ebbs and flows,
Dips and highs of the sounds that you're about to hear.
Some of your physical level the the the you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you and thank it for serving its purpose for you and acknowledging that it did have a purpose in your life at one point and perhaps it no longer serves that purpose and so therefore you thank it and you are ready to let it go and so with love and compassion and with gratitude allowing yourself to release what you no longer need you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you and just gently rousing yourself perhaps wiggling the fingers wiggling the toes having a stretch you may just want to lie there for a while and you may want to go back to doing a very quick body scan and seeing if those initial sensations that you had in the body whether they've gone down the scale remember we rated them from one to ten perhaps they've completely gone perhaps they've intensified perhaps they've shifted to a new area of the body okay but just making that observation you you
