Sit comfortably with your back straight,
Shoulders relaxed,
Chest open and chin slightly down.
When you feel ready,
Close your eyes if that's comfortable for you,
But if you prefer,
You can leave them open,
Finding a spot on the floor to focus on.
Become aware of your body.
Notice the point of contact between your body and the surface supporting you.
Check if any part of your body feels some tension and if that is the case,
Instruct this area to relax.
Become aware of your breathing.
Notice the air coming in and out.
Take three deep and slow relaxing breaths.
During the inhalation,
Feel your body expanding and creating space inside you.
And during the exhalation,
Notice how the body relaxes.
Here is your 10 keyatari Continue breathing normally.
Now bring to your mind one thing you would really like to succeed in,
But it is proving difficult.
It has been challenging and this is causing you suffering.
Rate from 1 to 10 how much you want to achieve this goal.
As an observer,
Notice what thoughts are in your mind.
What does this delay in achieving this thing you want to achieve says about you?
Are those negative thoughts,
Judgmental thoughts,
Thoughts we blame?
Pay attention to the quality of those thoughts.
Take one deep breath and with the inhalation allow space to be created inside your mind and your heart.
And with the exhalation release any tension.
Still connected to this situation,
Pay attention to the emotions that this desire to achieve that goal brings to your heart.
What type of emotions you feel,
Try to name them one by one.
Based on this information,
Rate from 1 to 10 how comfortable you feel in this situation.
With zero being not comfortable at all and 10 being very comfortable.
Take one deep and slow breath and with the inhalation create space in your mind and your heart and with the exhalation release any tension.
Now let's imagine for a moment that you don't have this aim anymore.
That it is not important for you anymore.
You don't want to achieve that.
If it comes it's fine but if it doesn't come it's also fine.
Now you have changed your mind.
It is not a priority,
It is not that important.
How would it be?
How would you feel?
Notice your body,
How does it feel?
Pay attention to your mind.
What kind of thoughts are there now that this aim is not important anymore?
Notice your heart.
What type of emotions you feel in this new situation.
From 1 to 10 how comfortable you feel in this situation.
With zero being not comfortable at all and 10 being very comfortable.
Take three deep and slow breaths.
Visualize,
Imagine or feel that with each breath you become closer to reach that goal that you want to achieve.
Each breath brings openness and is full of possibilities.
With the last exhalation allow your mind to land in that moment where you have achieved that goal.
With the last exhalation allow your mind to land in that moment where you have achieved that goal.
Thank you.
Connect with the sensations of the moment.
How do you feel?
How does it feel to finally achieve that goal?
Rate from 0 to 10.
How comfortable you feel right now with 0 being not comfortable at all and 10 feeling very comfortable.
Now take one deep and slow breath and allow that this breath helps you to center in that very moment that you have achieved that goal.
Continue breathing normally,
Being completely centered and grounded.
In that moment,
Look back and observe.
Notice what is the main message coming from the process you had to endure to finally achieve this goal.
What is that thing that you have learned that will make your path easier when trying to achieve these or future goals?
Take one deep and slow relaxing breath.
With the inhalation,
Let go of the experience and with the exhalation connect with your body.
Notice your posture.
Pay attention to the sounds around you.
You can start to move slowly side to side,
Front and back,
Coming back slowly to this moment and whenever you are ready,
Open your eyes.
Thank you.
