Hello,
Loved ones.
For the time that we have together today,
You will be guided through a visualization rooted in the law of attraction.
Know that you can use this time to redirect any negative energy,
To return back to your core,
Your love.
Maybe you're having trouble sleeping and need to shed some distracting energy.
Whatever the case may be,
I invite you to settle in wherever you find yourself most comfortable and let yourself surrender fully to whatever holds you and supports you.
And we will set an intention to be as still and present as possible.
And if you need to shift or move to get more comfortable,
Or if you do in fact fall asleep,
That's fine too.
As you settle,
Be aware of the space around you,
The sounds inside and outside the room.
Then notice any differing light or temperatures in the room.
Which parts of you are warmer?
Which parts of you are cooler?
Next,
Bring the focus to your inner landscape,
The messages of the body.
Are any muscles sore or tender?
Are there any thoughts of stress or worry?
Put these messages in,
Imagine them settling into their own beautiful box to rest for the duration of this practice.
A trust box,
Because once inside,
You can now trust that the universe will hold them for you while you nurture and strengthen yourself.
Once settled,
Focus solely on the experience of this practice and the sound of this voice as a guide.
You are invited to develop what we call a sankalpa,
An intention for today's practice,
A way that you want to feel.
Honor what comes,
But don't feel a need to look for it.
The only thing to make note of is to keep your intention brief,
Positive,
And in the present tense.
Starting your statements with words such as I am,
I feel,
Or I accept tends to work really well here.
And now,
In this safe place of rest and surrender,
We take a few moments to give your body some genuine attention.
First,
I invite you to gently squeeze your right hand at least once,
Maybe more,
And then release.
And then squeeze and release the lower right arm.
Tense your upper arm muscles and release.
Squeeze the right shoulder and side of the neck and release.
And moving down into the right side of the belly,
Bring those muscles into the spine and release.
Flex the right thigh and release.
The right calf,
Release.
And finally,
The right foot,
Curl the toes,
Tense those muscles,
And release.
And moving to the left hand,
A gentle squeeze and release,
Feeling the difference between the two sensations.
Doing the same with the lower arm,
Squeeze,
Release.
The left upper arm,
Release.
The left shoulder,
Release.
The left side of your belly,
Pulling it into the spine,
Release.
And the left thigh and kneecap,
Release.
The left calf,
Release.
And finally,
The left foot,
Curl the toes,
Feel the tension,
And release.
And just for a moment now,
Squeeze the muscles in your face,
Clench your teeth,
Furrow that brow,
Squeeze your eyes shut,
And release them.
Do that one or two more times on your own.
And lastly,
The whole body,
Give it a gentle squeeze like an internal hug,
All the way through the body,
And release.
And find stillness once more.
I'm going to ask you to rotate your awareness around the body one more time.
And this time,
All you need to do is I name each part of the body,
Is to put your focus,
All your love and attention on each part of the body,
Before moving on to the next.
Imagine a soft touch or a drop of oil nurturing your skin.
Give attention to the forehead,
To both eyelids,
The bridge of the nose,
Upper lip,
Lower lip,
The chin,
Throat,
Collarbones,
The chest.
Moving to the right side of the body,
Give attention to the shoulder,
Elbow,
Wrist,
And each of the five fingers on your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Then moving back up,
The wrist,
Elbow,
Shoulders,
And back across the chest,
To the other side now.
Paying attention to the left shoulder,
Elbow,
Wrist,
And each of the five fingers on the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Now making your way back up,
The wrist,
Elbow,
Shoulder,
Collarbones,
Back to the chest,
Into the belly,
And notice each hip.
Come down the right leg,
Noticing the right thigh,
Knee,
The right calf,
Shin,
Ankle,
Right heel,
Top of the right foot,
Sole of the right foot,
And each of the five toes in turn.
One,
Two,
Three,
Four,
Five.
Then making your way back up the leg,
All the way through the body to the left leg,
Noticing the left thigh,
Knee,
Calf,
Shin,
Ankle,
Heel of the left foot,
Top of the left foot,
Sole of the left foot,
And now each of the five toes in turn.
One,
Two,
Three,
Four,
Five.
You are relaxed,
Safe,
And comfortable,
So relaxed in fact that you easily imagine your whole body increasingly heavy,
That within the body there is a gentle surrender to itself,
A softening toward the floor and even slightly into it,
As if the whole body is heavy.
Now release that sensation and imagine that the whole body is light,
As if the whole body were gently floating away from the floor,
With each breath gently lifting,
Letting go.
Can you move between those two sensations?
Can you imagine a body that is heavy?
Can you feel it as fully as you can and then release it and enter into a sensation of weightlessness,
Floating effortlessly?
Let yourself explore the differences,
Backwards and forwards between those states.
Maybe even imagining being both of them at the same time,
Heavy and light.
And then let that go,
Let that drift.
And now that your body is relaxed,
Feel it truly grounded into the earth,
Protected and safe.
Focus now on your heart center,
Sending each inhale and each exhale through your heart,
Infusing it with a golden light.
This golden aura of light will guide you toward peace,
So let it coat you.
Let the healing vibrations dance around your entire body.
From the top of your head,
Extending through to your arms,
All the way through the fingertips,
See it travel back down to your spine,
Into your belly,
And straight down to the tips of your toes.
Really feel this breath,
This golden mist,
This bright,
Energetic light consume you.
Every time you take a breath,
See this light,
Hear these sounds,
Feel them filling you with everything good you know to be true about yourself.
Your love,
Honesty,
Bravery,
Compassion,
Loyalty,
Peace,
And happiness within you.
Anything and everything good.
What do you love about yourself?
With every breath,
Fill yourself with that.
Even the things you want to be,
Think of the attributes you admire in others.
Dedicate your belief right now.
Dedicate a belief that you have that within you,
That it is growing stronger every day.
And as you breathe out,
Really see the release of all the thoughts,
All the feelings that no longer support you.
Observe any unhappiness,
Any hurt,
Resentment,
Anger,
Meanness,
Any judgement or dislikes,
And most of all,
Any fear.
Notice these feelings and then see them washed away with this golden light.
And feel your heart swell and strengthen as they float away.
This golden light is enveloping the negativity,
It's softening the fear-based thoughts,
Dissolving them as they pass through your body,
Through those fingers,
And anything left now is jumping off your outstretched arms and into the sky,
Redirected into the universe as love,
Giving you a chance to both witness this and surrender.
And now,
Now that we are full of light and love,
We can wholeheartedly and easily practice an attitude of gratitude,
Reminding ourselves of our gifts,
The people,
Experiences,
And places that bring us so much joy.
And the more we think of,
The brighter our light shines,
The more we can love ourselves and our life authentically and unapologetically.
And when we do this,
We are filled with so much love we can't contain it,
And so we're given the courage to share it,
To give it away.
So first,
You might think of your family,
Your loved ones,
Your friends,
The ones that bring you joy,
That make you smile and laugh,
Shine your light on them.
And then we go deeper and think of anyone that might be sick or lonely or sad.
You don't even have to know them,
But just knowing they're out there,
Shine your light on them too.
And finally,
We go deeper still and think of the people you don't especially like,
The challengers to your joy,
The people who push your buttons,
That judge you,
The ones you don't resonate with or don't understand.
These are the people who need your love.
It is not the happy people who hurt us.
Hurt people hurt people.
So shine your light on them.
Send them the compassion,
The love,
The acceptance that you seek back.
Because the more light you shine,
The more space you create for love,
Beauty,
Joy,
And abundance all around you.
This is why we say Namaste.
It states,
My soul honors your soul.
I honor the place in you where the entire universe resides.
I honor the light,
Love,
Truth,
And beauty within you because it is also within me.
And in sharing these things,
We are united.
We are the same.
We are one.
No one else's strength determines your weakness or your lack.
There is more than enough,
More than enough beauty,
Confidence,
Wealth,
Success,
More than enough of everything to go around.
I invite you to ask for what you want in life.
Believe that you will find it and be ready and willing to receive it.
And so we end our practice with our intention from the start of our practice.
That Sankalpa stated three times now with new confidence and grounded belief.
Take a few moments now to return your attention to your physical breath and the physical body.
Little by little,
Make your breaths a bit fuller and deeper.
Start to wiggle your fingers and toes.
Maybe massage your head back and forth on your mat.
Bring your knees into your chest.
Maybe stretch your arms out above your head,
Deepening that breath the whole time.
Feel your chest rise and fall as your breath widens more and more.
And when you are ready,
Come to a seated position with your hands at your heart.
I thank you for sharing your time with me today.
As you prepare for the rest of your day,
I encourage you to let your choices reflect your hopes and not your fears.
Namaste loved ones.
