This meditation practice is best done lying down,
But you can also do this seated wherever you find yourself.
Now gently close your eyes and notice if there are any adjustments or distractions that you could eliminate before you start your practice.
And what can you do now to bring you fully into the present moment,
Making yourself more comfortable and as you arrive here,
What are you letting go of?
There's 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 welcome the space around you,
All five senses opening to the space around you.
Feel the touch of air in your skin.
Notice any smells or fragrances in the air.
And now sound,
The sounds close by,
The sounds further away and any colors or images behind your closed eyelids.
And now the tongue,
Notice any tastes 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,
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,
Mind open,
Heart open.
And feel into the spaciousness of the body,
The body light,
Relaxed,
Spacious.
Relax the head,
Face,
Eyes,
Neck,
Shoulders releasing tension,
Arms,
Hands,
Fingers.
And notice any sensations in the hands and the spaces in between the fingers.
Now the chest,
Abdomen,
Hips,
Feel into the thighs,
Back of the knees,
Ankles,
Feet.
Notice the space around the toes and feel into the space in between the toes,
Body relaxed,
Mind relaxed.
And draw your attention to the feet,
The soles of the feet,
Each of the toes.
And now on the exhale,
Send your breath all the way down to the soles of your feet.
And on the inhale,
The breath rises all the way to the crown of the head.
Feel into this grounding of the breath as you exhale,
All the way down to the toes.
Do this for the next few minutes.
Now draw your attention to the internal voice in your head,
All of this mental chatter,
Without being drawn into it,
Allow it to be here,
Without making any judgments.
And notice this ability to take a step back,
Allowing it to be here,
Without becoming engaged in it.
And now locate a recurring negative thought you have in your life.
I am not enough.
I should be different.
I should have done it differently.
Where do you feel this in your body?
This thought.
Scan your body,
Head,
Chest,
Heart,
Pelvis.
Do you feel heavy,
Tense,
Tight,
Closed?
How would you describe the feeling of this thought in your body?
How do you act or react in life when you believe this thought about yourself to be true?
And what is this thought costing you?
And take a moment to consider,
How long have you had this thought?
Where does this voice come from?
This negative thought,
Is there a memory or other thought that arises with it?
And is there any reason for you to hold on to this thought?
This thought is not supporting you.
Can you see a reason to let it go?
Now turn your attention to an opposite thought.
I'm not enough might become.
I'm perfect just as I am.
I accept myself just as I am.
Or simply,
I'm enough.
Affirm this opposite thought now.
Where do you feel it in your body?
This thought,
Scan your body,
Head,
Chest,
Heart,
Pelvis.
Do you feel relaxed,
Open?
How would you describe the feeling of this thought in your body?
How would having this thought support you in life?
Visualize your life now with this positive thought.
Begin to take several deeper breaths.
Bringing 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 your wide awake and alert state.
