Taking some time to make yourself comfortable sitting or lying down.
Getting into a comfortable position and assuming you're sitting with your feet on the floor,
With your hands on your lap.
Taking a gentle deep breath in and out and closing down the eyes.
Allowing the eyes to soften and loosen.
To release and relax.
Our eyes work so hard for us.
It's nice to recognize this time sitting with eyes closed.
And gently guiding your awareness down into the breath.
Following the flow of the breath in and down and up and out.
No need to change the speed or the depth of the breath at this moment.
Just noticing what you notice.
The movement in the chest and the stomach.
The flow of air around the nostrils.
And that slight release that happens on the out breath.
Knowing how as you breathe out there's a little softening.
A little release.
A little letting go.
Let's do a body scan now.
And as I move up through the muscles I'll give enough time so that you can let go of those muscles with one or even two out breaths.
Starting by resting your awareness in the feet and the toes.
And breathing out.
Letting go of any tension in the feet and the toes allowing them to relax.
Into the calves now.
Breathing out and letting go.
Into the thighs now.
Breathing out and letting go.
Now you've got the rhythm and now you no longer need the words.
Just carry on with me up through the muscles into the stomach.
Into the chest.
Into the lower back.
Into the upper back.
Into the shoulders.
Into the arms.
Into the hands and fingers and thumbs.
Into the neck.
Into the jaw,
The mouth and the tongue.
Into the cheeks.
Into the temples and the eyes.
Into the forehead and the scalp.
Noticing how easy this has been.
How gentle just to follow the breath.
Allowing the exhalation to do the work.
And drifting deeper within.
Letting go.
Letting go.
Letting go.
Seeing what you notice now as the body slows down.
As you go deeper within.
Perhaps there's some heaviness.
If you notice it.
When you notice it.
Accept it.
Encourage it.
Expand it.
Feel the heaviness appearing.
It's helping you to sink deeper within.
And in a moment.
You'll hear me count down from 10 to 1.
Rhythmically.
Slowly.
As I count down,
Imagine that each descending number is taking you one tenth deeper within.
Just 10% deeper within.
With each slow descending number.
Each descending number helping you to drift.
A little deeper.
A little heavier.
A little more comfortable too.
So ready.
10.
9.
Drifting deeper within.
8.
7.
Drifting a little deeper.
8.
6.
5.
A little heavier.
4.
3.
2.
And.
1.
All the way.
Deeper.
Deeper within.
Enjoying and embracing the stillness.
The heaviness.
Deeper within.
I invite you now to join me in a thought experiment.
Imagine yourself entering a beautiful room.
The room may seem familiar or it may be a pleasant surprise.
Look around.
You feel safe and comfortable here.
Relaxed.
In the centre of the room a small table with two chairs.
A jug of water and two glasses.
You slowly walk over and take a seat at the table pouring yourself a glass of fresh,
Clean,
Refreshing water.
As you sit there comfortably looking about.
Getting used to your surroundings.
You're aware,
Curiously,
That something fascinating is going to happen.
There is something that you've been wanting to do for a while.
But perhaps you've come up against some blockages.
Something you've dreamed of.
A goal that you've been working towards.
And yet something doesn't seem quite right about the journey towards this goal.
It's not clear yet.
In a moment you're going to invite your future self in to join you.
In this room sitting across from you at the table.
This will be you having achieved your goal.
You having succeeded.
This may be your future self from tomorrow.
Or it may be your future self from a few months or even a year.
You will know when they arrive.
Your future self has advice,
Knowledge,
A structure.
Your future self knows the steps that need to be taken towards achieving your goal.
They have already done them.
Meet your future self in now and watch and sense and feel and imagine and pretend as they enter the room.
There is an instant recognition.
An instantaneous bond.
A deep feeling of connection and love.
Notice how they walk.
Notice what they're wearing.
The look on their face.
Has their body shape changed?
Has the colouring of their face changed?
How healthy are they looking?
What are the differences between you in this moment and your future self?
Meet your future self to sit across from you.
Pour them a glass of water.
And here you find yourself directly facing your future self.
You have so many questions.
And your future self has so many answers.
Taking your time now,
You can ask all the questions you need,
Knowing that your future self will give you wonderful advice.
You can start asking those questions now.
Feel free to까지.
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