This meditation practice is best done lying down.
Lie down on your bed,
On a mat,
In a place that you will be undisturbed and gently close your eyes and notice if there are any adjustments or distractions that you could eliminate before you start your practice.
What can you now do to bring yourself fully in to the present moment,
Making yourself more comfortable?
What are you letting go of as you arrive here?
There is a mindset shift as you begin your practice,
Letting go of the external distractions of the world.
You have chosen to be here in this moment.
How do you want to use this time?
Feel into your response.
I'll give you a few moments to set your intention now.
Now let's bring the attention to the breath and the body.
Take nice,
Slow,
Deep breaths.
Take a deep inhale and feel your belly rise,
Exhale and let your belly sink.
Continue to breathe and relax as I count down from 10 to 1.
10.
Feel your head and neck sink into the mat,
Relax the muscles in your face.
8.
Feel your shoulders and shoulder blades melt into the mat.
7.
Relax your arms and hands,
Releasing any tension.
6.
Feel the back of your ribs touch the mat.
5.
Let your legs relax into the mat.
4.
Feel your buttocks sink into the mat.
3.
Relax your pelvis,
Legs and thighs.
2.
Feel your calf muscles on the mat.
Let your feet fall out to the side.
Continue to breathe deeply.
Take a deep inhale.
And as you exhale,
Let your entire body fall completely heavy into the mat.
And again.
Deep inhale.
And exhale.
Completely letting go.
Let your body fall heavy.
Sinking deeper and deeper.
Just letting go.
And begin to open your senses.
Temperature.
Hearing.
Sounds.
Smells.
Images.
And notice the space all around you.
The space in front of you.
Behind you.
To the left.
To the right.
Invite stillness into the body.
The body quiet.
Still.
Tranquil.
Allow everything that you hear.
Think.
See.
Or feel.
Be just as it is.
And notice what's present here.
This simple feeling of being open.
Body open.
Feel into the spaciousness of the body.
The body light.
Spacious.
Open.
Relax the head.
Face.
Eyes.
Soften the shoulders.
Arms.
And notice any sensations in the hands.
And the spaces in between the fingers.
Soften the chest.
Abdomen.
Hips.
Feel into the thighs.
Back of the knees.
Ankles.
Feet.
Sense the space around the toes.
And feel into the space in between the toes.
Body relaxed.
And begin to notice your breath.
The gentle rise and fall of your breath.
During inhalation and exhalation.
Like the ebb and flow of the waves.
The breath rises.
The breath falls.
The body functions by itself.
And now bring to mind your core needs.
Maybe for love.
Happiness.
Whatever it is for you.
And notice any resistance.
Any thoughts or doubts that arise here as well.
And begin to welcome those core needs as affirmations.
That begin with I deserve.
I deserve love.
I deserve happiness.
Continue to silently script these in your mind.
Or simply repeat one or two of them.
You deserve your needs to be met.
You matter just the way you are.
Now imagine yourself sitting in front of a mirror.
Just acknowledging yourself.
Not focusing on how you look.
Or how others look or perceive you.
You're just open to getting to know yourself better.
Giving yourself undivided attention.
No demands placed on you.
Relaxing in your own presence.
A simple check in with yourself.
Continue to gaze at yourself in this imaginary mirror.
Noticing everything that is being reflected back.
This isn't about evaluating.
Or judging.
Or getting caught up in distraction.
Simply be open to the reflection in front of you.
And a critical voice or thought might arise.
Welcome those here too.
With openness and kindness.
It's also a reflection of you.
Everything in this mirror is you.
And in this mirror,
Now begin to reflect your best self.
Your most deserving self.
How does that person look?
How does it feel to be this self confident version of yourself?
And what activities does it open you up to?
And perhaps this version of yourself wants to say something to you.
Or has a message for you.
Allow it to reflect back to you now.
Now thank this version of yourself.
And let the mirror dissolve into the space behind your eyebrow centre.
Almost like a kaleidoscope of colours falling deep into your brain.
And now set the intention to welcome positive affirmations throughout your day.
Repeating them silently in your head.
I deserve this.
I deserve that.
And begin to take several deeper breaths.
And bring some gentle movement into the fingers and toes.
And slowly begin to reorientate yourself to the room.
Blinking your eyes open and closed.
Coming back to a wide awake and alert state.
