This is a guided exercise for creating a heal moment in your day-to-day life and to model a practice that you can bring with you on a moment-to-moment basis when those micro-positive experiences show up.
As always,
I invite you to welcome in that soothing,
Havening touch to deepen the experience and open your mind and your body up to a state of calm and relaxed safety.
The havening touch begins with a gentle fingertips on your shoulders,
Moving down your arms to your elbows as though you're giving yourself a nice moving hug,
Or palm to palm as though you're washing your hands under warm water.
Fingertips gently brushing across your brow or wrapping underneath your cheeks.
You may use all four touches or whichever feels much more comfortable or most loving to you.
To begin,
Let's start with a gentle,
Steady,
Loving breath in,
Just noticing how our mind and our body takes such good care of us every single day.
Breathing in to a count of 4,
3,
2,
1,
And release to a count of 6,
5,
4,
3,
2,
1,
Beautiful.
Let's continue that havening touch as you invite your breath to return to a normal,
Gentle cadence and allow your mind to drift back across the previous minutes,
Hours,
Or days and find a moment for which you are grateful or for which you had a positive experience.
It could be something as small as hitting a green light when you're in a little bit of a hurry,
Getting on the freeway and there's no traffic,
Perhaps waking up in a particularly good stretch as you greet the day,
Or even noticing a gentle butterfly flying by.
Your positive moment is unique and belongs to you and your world.
Once you've found that moment,
Invite your mind to turn all of its focus and attention on that experience.
What are you noticing happening?
What are your senses tuning into?
Have you seen,
Hearing,
Smelling,
Tasting,
And touching?
How is your body alerting you to the fact that this was a positive experience?
Are you relaxed in that moment?
Are you excited?
Are you noticing a desire to have a little bit more of whatever experience this is?
Perhaps there's simply relief or even calm.
Notice the emotional experience,
The data in your mind and your body that is letting you know that this is a positive experience.
Let's take a gentle,
Loving breath into that information,
Breathing in to a count of 4.
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3.
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2.
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1.
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And invite that moment to expand with your exhale,
Breathing out 6.
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5.
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4.
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3.
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2.
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1.
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And beautifully done.
Now we're going to invite your breath to become a link into that experience one more time,
Letting in all the sensory components,
As though it's a rainbow,
A sensory buffet that you want your mind to know this data matters,
We like how this feels.
Breathing in with a gentle,
Loving breath.
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4.
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3.
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2.
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1 and exhale 6.
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5.
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4.
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3.
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2.
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1.
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5.
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4.
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3.
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2.
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1 and breathing in again 3.
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2.
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1 exhale 5.
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4.
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3.
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2.
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1 and again return your attention to the entirety of that moment,
Noticing all the nuance and the detail,
Noticing the data in your mind and your body and lovingly note and lovingly note now that you have anchored this experience in and if you like you can even give it a name or symbolic representation,
What does this feel like when you have this type of positive experience?
The anchor will help deepen your body and your brain's connection to this positive stimuli and if you do give it a name,
Breathe in and link into that where it exists in your body,
And naming that feeling in cotton candy,
Butterfly wing,
Whatever it might be.
Breathing in to your own gentle,
Loving cadence,
Noticing all the senses and all the data in your mind and your body.
The more you practice this exercise,
The more your brain,
Your mind,
Your body will learn to be in tune to it,
To connect to it and to start to proactively take these micro steps to link into these moments on a day-to-day basis organically and sustainably.
We have the power to train our brain to notice the stimuli that we want more of.
Use that healing power in your hands and I'll see you soon.
