This meditation practice is best done lying down.
Lie down on your bed,
On a mat,
Or on a rug 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 begin your practice.
Invite stillness into the body.
The body quiet,
Still,
Tranquil.
Welcome this refuge from your day.
A moment that you can have just to yourself.
Nowhere to be.
Nothing to do.
What can you now do to bring yourself fully into the present moment?
Physically making yourself more comfortable.
And 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.
Begin to notice the space around you.
All five senses opening to the space around you.
Feel the touch of air on your skin and the surface the body is resting upon.
Notice any smells or fragrances in the air.
And now sound.
The sounds close by.
The sounds further away.
And all the sounds travelling through space.
Notice any colours 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.
And allow everything that you hear,
Think,
See or feel be just as it is.
This simple feeling of being open.
Mind.
Body.
Heart.
And invite the sensations of ease,
Peacefulness,
Calmness into the body.
Fully relaxing here into a meditative state.
Simply just be.
Nowhere to go.
Nothing to do.
And draw your 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 ten to one.
Ten.
Feel your head and neck sink into the mat.
Relax the muscles in your face.
Eight.
Feel your shoulders and shoulder blades melt into the mat.
Seven.
Relax your arms and hands,
Releasing any tension.
Six.
Feel the back of your ribs touch the mat.
Five.
Let your lower back relax into the mat.
Feel your buttocks sink into the mat.
Three.
Relax your pelvis,
Legs and thighs.
Two.
Feel your calf muscles on the mat.
One.
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.
Now bring your awareness to the entire physical body.
Lying on the floor in complete stillness.
From the top of your head to the tips of your toes.
Feel the body become heavier and heavier.
The legs are heavy.
The arms.
The head.
The back.
The whole body melts.
Letting go.
And draw attention to the sensations in your mouth.
Now draw attention to the sensations in your mouth.
Sense your entire mouth.
The tongue.
The jaws.
The teeth.
Now the left ear.
Right ear.
And welcome the sensation of both ears at the same time.
Sense the nose.
Left nostril.
Right nostril.
Feel the air flowing in and out of both nostrils.
Soften the eyes.
Left eye.
Right eye.
And sense the eyelids covering the eyes in soothing darkness.
Feel into the hollow sockets that hold the eyes.
And allow the eyes to drop back and relax.
Feel into the cheeks.
Forehead and skull.
Feel into the back of the neck.
Left shoulder.
Left elbow.
Left wrist.
Left palm.
And each of the left fingers one by one.
Now the right shoulder.
Right elbow.
Right wrist.
Right palm.
And each of the right fingers one by one.
Now feel into both arms at the same time.
Now the chest.
Ribs.
Upper back.
Spine.
Abdomen.
Feel your abdomen and chest as you breathe.
Allowing everything to rise and fall just as it is.
Bring attention to your pelvis.
Left hip.
Left thigh.
Left knee.
Back of the knee.
Left ankle.
Left heel.
Left top of the foot.
Sole of the foot.
And each of the left toes one by one.
And now the right hip.
Right thigh.
Right knee.
Back of the knee.
Right ankle.
Right heel.
Right top of the foot.
Sole of the foot.
And each of the right toes one by one.
And now allow your attention to wander throughout your entire body.
Feel into the front of the body.
Back of the body.
Left side.
Right side.
Inside.
And outside.
And feel into the spaciousness of the body.
The body light.
Relaxed.
Spacious.
Open.
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 draw your attention to your navel.
And feel into the rise and fall of the abdomen as you breathe.
And begin to shape the breath.
Inhale for a count of four.
And exhale for eight.
The chest stays still.
Belly rising for four.
Falling for eight.
Continue to do this for the next few minutes.
And let go of this counting of the breath.
And come back to breathing normally.
Notice what's present now.
This spaciousness.
The body dissolving into space.
No boundary.
Feel the spaciousness of the body.
And let's begin to inquire into the following questions.
Notice and welcome all thoughts,
Images,
Memory,
Body sensations.
That arise as I invite you to explore your world of beliefs.
Ask yourself,
Where am I experiencing self-limitations in my life currently?
A promotion or better job?
Which area would you most like to see improvement in your life?
This is a space to be truthful.
Kind with yourself.
No one is here to judge you.
Where else has this shown up in my life?
And when does it start?
This belief.
Is there a pattern?
Is there a memory or an image that shows up in your mind's eye?
Welcome those here too.
What are the beliefs I have learned or inherited that are no longer serving me?
I am not enough.
Or I don't have enough.
I could never do X.
Or I'm not good at X or Y.
Life is hard.
I am forgetful.
Everyone is better than me.
I always mess things up.
Just your awareness is enough.
Notice these self-limiting beliefs.
You're doing the best you can.
Notice how these beliefs are impacting certain areas of your life that you would like to improve.
And notice how your body reacts to these beliefs.
Your body is always sending you messages.
This belief might not sit well.
The body will send you a message through tension.
Tightness.
A knotted feeling.
Feel into your body.
Notice what's present when you believe this to be true.
Your body never lies.
We had the ability to feel into our body before we could speak as babies.
Your body speaks the truth.
Not your mind.
And now ask yourself.
What are the new beliefs I want to create?
What positive affirmations can I set now?
There's no perfect answer.
You're choosing to create empowering thoughts.
You're learning to be worthy of what you want and deserve.
And notice how the body reacts as you repeat these positive affirmations in your head.
Notice how the body resonates with them.
Maybe through feelings of aliveness.
Openness.
Excitement.
I am confident.
Today is going to be a good day.
Life is easy.
I am capable.
I have supportive people in my life.
I am doing the best I can.
I believe in myself.
Everything is working out for me.
My body knows how to heal itself.
Notice how the body reacts to these positive affirmations.
Your body always resonates with positive sensations when something is held to be true.
Short circuit your thinking mind.
And feel into the body.
Notice how the body reacts.
And how would your life look when you believe these to be true?
What would you be doing?
How would you be feeling?
Visualise your life here and now.
If you held these beliefs to be true.
And notice any positive emotions that you are experiencing.
Joy.
Gratitude.
Wellbeing.
Excitement.
Hope.
Inspiration.
Now set the intention to notice any self-limiting beliefs you might have in your daily life.
You might have a thought.
Or make a comment.
Catch yourself.
And take a moment to pivot in each instance.
And welcome the opposite with a positive affirmation.
And notice all the roles and responsibilities you have in your life.
Employee.
Parent.
Sibling.
Leader.
Provider.
Caregiver.
You gladly take on all these roles and responsibilities in your life.
And you also have beliefs about these roles and responsibilities.
My home must be clean all the time.
I should never take a sick day off work.
I can never show any weakness.
I can't express my true emotions.
Notice all these beliefs that you carry with these roles and responsibilities.
Welcome these.
This is a space to be truthful.
Kind.
Compassionate to yourself.
And notice as these beliefs come to light.
How they might be impacting you.
And how other emotions might arise.
Guilt.
Shame.
Fear.
And how these negative emotions do not support your genuine wellbeing.
When you're sick,
It's okay to take the day off.
To ask for help.
To not have a house spotless.
And when you suffer grief,
It's okay to cry.
To express your deepest emotions.
And notice how the mind might tell you a different story to the body.
The body wants to express an emotion.
Yet the mind might hold onto a belief that it's not okay.
Notice this incoherence between the mind and the body.
And how the body is always bringing us back to homeostasis.
To support our general wellbeing.
And how the mind is afraid.
Always looking out for danger.
Maybe not wanting to displease someone.
Hurt someone.
Or let someone down.
Can you control other people's emotions?
Or reactions?
And ask the body what it wants.
What does it need?
Listening to the feeling response.
Not the thinking response.
Notice what's present now.
And set the intention to notice when you're having a self-limiting belief.
And to catch yourself and take a moment to pivot in each instance.
And welcome the opposite with a positive affirmation.
Now take a moment as you slowly come back to your body and mind.
Lying on the mat and review the journey you have just taken.
Begin to sense the room around you.
And the feeling of beginning to move back into the world.
Take several deeper abdominal breaths.
And begin to wriggle your fingers and toes.
Maybe taking a full body stretch.
Bend your knees.
And gently roll onto your right side.
Taking a moment to rest.
And push yourself up into a seated position.
And notice what's present now.
Taking your time.
And when you're ready.
Begin to reorientate yourself to your surrendering.
Slowly blinking your eyes open and closed.
Coming back to your wide awake and alert state.
