Hello,
And welcome.
This practice will help you orient your mind in a way that removes doubt,
Decreases fear,
And changes worry to calm over time.
As you listen to my voice and follow the instructions,
You can notice incremental,
Important,
Positive shifts in your nervous system,
In your body,
And in your mind.
An overactive mind needs something to latch onto that can help it move toward balance and neutrality.
Repetition of these phrases and practices can help you train your brain in new ways to promote wellness.
I invite you to lie on your back.
Get as comfortable as you can.
Lie down with your legs slightly apart,
Feet falling away from each other,
Feet falling away from each other.
Feel free to put a cushion underneath your lower back for greater ease.
Your arms are alongside the body,
With the palms turned up for total release.
Now breathe.
Breathe normally without too much effort.
The inhale.
The exhale.
The flow of inhale and exhale,
Easy,
Regular,
Not forced.
I'm glad to be here with you for this practice.
In what's ahead,
I'll be saying some phrases that will help you release your doubts,
Your fears,
And your worries.
After you hear me say a phrase,
Please repeat that phrase to yourself,
Silently,
And then breathe into a full round of inhale and exhale.
I may also give some minor physical instructions on your breathing.
It's important for you to know,
Very important,
That you're not required to follow everything perfectly.
In fact,
Give yourself permission to miss an instruction,
To skip an instruction,
Or even move into doing it your own way that might feel better to you.
The way to succeed in this practice is only to listen deeply to your own needs and to make use of what feels right to you.
Trust yourself.
Of course,
It's always okay to center back on my voice,
Wherever I am in the practice,
Or center in on the instructions and just pick up where you left off.
In essence,
There is no way to do this practice incorrectly.
Let's begin.
Listen to the phrase and then repeat it after me,
Putting your full intention,
Belief,
And focus on the phrase.
Here we go.
Right now,
I am here in body,
In mind,
In spirit.
Right now,
I am here in body,
In mind,
In spirit.
I am inhaling.
I am safe.
I am exhaling.
I release all tension.
I am inhaling.
I am safe.
I am exhaling.
I release all tension.
I am able to be with my body and my breath.
I am able to be with my body and my breath.
I am enough,
Just as I am.
Okay,
Take two fingers now and just gently tap the center of your chest on the breastplate.
Tap,
Tap,
Tap,
Tap,
Tap,
Tap.
Do that for just a few moments while you breathe before we begin the next phrase.
Tap,
Tap,
Tap,
Tap.
There is something beyond myself that is looking out for me.
There is something beyond myself that is looking out for me.
I am loved,
And I am loving.
I am loved,
And I am loving.
I can trust that in this next breath,
I am safe.
I can trust that in this next breath,
I am safe.
I do not need to change anything in this moment,
Or this one,
Or even this one.
I do not need to change anything in this moment,
Or in this one,
Or in this one.
Okay,
Now place one hand on your belly and one hand on your chest for the remainder of the practice.
Inhaling,
I feel safe.
Exhaling,
I feel release.
Inhaling,
I feel safe.
Exhaling,
I feel release.
I am enough,
Just as I am.
I am enough,
Just as I am.
In this moment,
I do not need to change anything.
In this moment,
I do not need to change anything.
My deep worth is contained in this next breath,
And the next one.
My deep worth is contained in this breath,
And the next one.
I am a human being,
Not a human doing.
I am a human being,
Not a human doing.
I rest now in the comfort of the now,
And enough.
I rest now in the comfort of the now,
And enough.
Please take a deep breath in now,
And hold that breath for a few moments.
Please take a deep breath in now,
And hold that breath for a few moments.
Please take a deep breath in now,
And hold that breath for a few moments.
Now exhale.
Exhale fully and deeply.
Thank you.
Thank yourself.
This practice is now complete.
