Please,
Find a comfortable position,
Listen to your body's needs,
Breathe in through your nose and out through your mouth.
Pay attention to your breath,
Feel your stomach expand on your inhale and settle into relaxation as you let everything go on your exhale.
Begin to let go of the noises around you.
Notice when thoughts or sounds distract you and bring your focus back to your breath.
To keep count of your breath,
Put your thumb and index finger together.
This is breath one.
With every full breath,
Move one finger down.
So with your second breath,
Put your thumb and middle finger together.
With your third breath,
Your thumb and your ring finger,
And so on.
You can do this with both of your hands simultaneously.
On your exhale,
I invite you to make the sound of the humming bee like this.
Breathing in and breathing out sound of the humming bee.
You will notice that your exhale elongates naturally.
Do this in your own rhythm for three rounds,
So that you will take 12 full breaths in total.
Now,
Return to the natural flow of your breath and slowly bring your attention down to your feet.
Perhaps wiggle your toes,
Feeling them against your socks or shoes.
Imagine you are sending your breath down to your feet.
Simply notice,
Without judgment.
Now move your attention to your legs.
Observe the sensations you are experiencing throughout your legs.
Whatever you notice,
Allow the sensations in this moment to be just as they are.
Send your breath to your legs.
On the next out-breath,
Move your attention to your back and shoulders.
Become aware of the sensations present there.
With each out-breath,
You may let go of tension you are carrying.
It's not needed anymore.
Slowly move your attention to your belly.
What sensations can you perceive?
Take note of them,
Non-judgmentally,
Softening and releasing as you breathe in and out.
As you continue to breathe,
Bring your awareness to your chest and heart region.
Notice your heartbeat and observe your breath in here.
How is it doing today?
Simply note.
On your next out-breath,
Shift your focus to your arms,
Hands and fingertips.
What is present there in this moment?
Let go of any judgments that may arise.
Now direct your attention to your face,
Head and scalp.
Breathe in and out calmly.
Observe all the sensations occurring there.
Notice the movement of your breath in your face,
Head and scalp.
Expand your entire awareness now to your body,
From the top of your head down to your feet.
Feel the gentle rhythm of the breath as it moves through the body.
With your next exhale,
Let go of any tension you may experience.
Allow your breath to flow naturally.
Now visualize you're walking on a hiking trail,
Carrying a backpack.
Surrounded by mountains,
Trees and plants,
You feel the solid ground beneath your feet.
It's a beautiful sunny morning,
Not too hot,
Not too cold.
It's just right.
You're safe,
Excited and ready to explore this landscape.
What can you see?
What can you hear?
What can you feel?
What can you smell?
And what can you taste?
Picture this magical landscape with every detail and take it in with your breath.
As you keep on walking,
You get to a fork with two signs pointing in the opposite direction.
The first says Same Old,
The other reads New Ways and has an asterisk on it.
You're curious about the asterisk and find out what it means.
It says,
The prerequisite to walk New Ways is to leave your backpack here.
You could keep on walking to Same Old with your full backpack or leave it behind and take New Ways as the sign suggests.
You feel that your intuition is strong,
You're tempted.
But before you can take a clear decision,
You want to look inside your backpack one more time to see what you leave behind,
What you will let go of.
See yourself opening your backpack right now.
What can you find in there?
Perhaps you encounter some limiting beliefs,
Regrets,
Criticism,
Like being too harsh on yourself or the desire to forgive yourself and others.
Whatever you see in there,
Inspect it non-judgmentally with compassion.
Knowing that everything you've been carrying up until now has served you at some point in your life.
You inhale gratitude and exhale release.
Inhale gratitude and exhale release.
Again,
Inhale gratitude and exhale release.
See yourself looking onto these things,
Giving yourself permission to release them.
Repeat silently to yourself,
I allow myself to release that which doesn't serve me anymore and trust that it will be alright.
I believe in myself and know I will take the right decisions for myself,
My loved ones and the greater good in every moment to the extent that I can.
Breathe in and out gently,
Appreciating all the parts of you,
Letting go of the old,
Embracing what's yet to come.
You're stepping into a new version of you.
Now visualize how you're dropping that backpack.
Feel the feeling of clarity that you have.
Every fiber of your being has decided,
It's time to walk the path of new ways.
As you're walking in this beautiful mountain landscape,
You glimpse the sea from a distance.
You can see the waves coming and going,
Just like your breath.
With every step you take,
Notice how much lighter you feel,
How much calmer and more at peace with yourself and the world around you.
With every step you take,
You have a deep faith that whatever comes your way,
You will be able to handle it.
Notice how confident and at ease you feel with yourself and the world around you.
With every step you take,
Your inner knowing increases that you are here to live your life expansively,
Not constrictively.
You feel spacious and grateful towards yourself and the world around you.
Surrounded by this beautiful mountain landscape,
You allow everything to be present as it is right now.
Just like nature,
You enjoy the process,
Not trying to control or expecting anything.
See yourself walking through life lightheartedly,
With joy and happiness,
Feeling secure,
Taking aligned action,
Trusting in yourself and the world around you.
Take another deep breath,
Breathing in and breathing out.
Embracing this landscape,
Embracing you,
Embracing the fact that you can take the feeling of this image with you throughout your day.
Feel the gratitude that you have taken the time and space to reconnect to you,
To impact your own life and that of those around you with pure love.
Now gently stretch the body parts that want to be stretched.
And when you are ready,
Open your eyes,
Feeling refreshed,
Feeling renewed,
Ready to seize the day.
