Welcome to this guided practice to help you with surrendering,
Releasing,
And letting go of what no longer serves you.
Today we will use an introduction with breath work,
Followed by a mindfulness technique called emotional freedom technique or tapping,
Paired with some affirmations.
And then we will finish with a journaling exercise.
To start,
I want you to find a comfortable seat or lie down somewhere in your environment that you feel safe and you feel calm.
And as you start to settle,
When the time feels right,
You can close your eyes.
We're going to start with a breath work practice.
This is the 4-7-8 breathing technique.
It involves inhaling for 4 seconds,
Holding for 7 seconds,
And exhaling for 8 seconds.
If holding your breath for 7 seconds is difficult,
You are more than welcome to shorten it.
The idea is just to inhale for the shortest amount of time.
Pause,
And then exhale for the longest amount of time.
So really find whatever works best in your body.
So let's inhale on the count of 1,
2,
3,
4.
Pause.
And exhale out of your nose.
2,
3,
4,
5,
6,
7,
8.
Let's do that again.
If you're able to,
Inhale through your nose and exhale through your nose.
You can also exhale through your mouth.
Sometimes that's a bit more cathartic just to let it out.
So let's breathe in.
1,
2,
3,
4.
Pause.
5,
6,
7.
And exhale.
2,
3,
4,
5,
6,
7,
8.
One more time at your own pace.
Great.
Now we will use these affirmations along with emotional freedom technique tapping to start to have that intention and that theme embedded into our practice and help create an overall sense of calm.
The affirmations I have for you are I release what no longer serves me.
I am safe to let go of old thoughts,
Patterns,
And beliefs.
I surrender to the loving universe.
So I want you to choose one of those affirmations and I will say them again.
You're going to choose one of those.
So as you're listening,
Think about which one resonates most with you.
I release what no longer serves me.
I am safe to let go of old thoughts,
Patterns,
And beliefs.
I surrender to the loving universe.
Now I want you to take your hand and gently start tapping the crown of your head,
Saying out loud or in a voice in your mind this affirmation.
So I'm going to use I release what no longer serves me.
Tap the crown of your head.
I release what no longer serves me.
Again.
Now move your hands to your temples.
Tap gently on your temples,
Repeating your affirmation.
I release what no longer serves me.
Take your hands and move them gently below your eyes on your cheekbones.
Tapping,
Repeating that affirmation.
I release what no longer serves me.
Take one hand and now move it to under your nose.
Tapping your upper lip and your nose,
Gently tap and use your affirmation here.
Now move down to your chin.
Tapping with that affirmation.
I am safe to let go of old thoughts,
Patterns,
And beliefs.
Both hands can tap each side of your collarbone gently tapping and repeating that affirmation.
Now your right hand taps under your left armpit so gently lift up your left arm,
Tap under that armpit.
I release what no longer serves me.
Let's switch sides.
Now we will do the karate chop tapping so you're going to use the pinky edge of your hand,
The outer edge,
And karate chop it to your other hand.
The thumb side,
So the thumb and pointer finger edge is meeting the pinky edge.
Tap there,
Joining those two hands at that point,
Using your affirmation.
Switch hands.
Now place one hand over your heart and your other hand on top of that hand or maybe on your belly.
Repeat this affirmation one final time.
I release what no longer serves me.
I am safe to let go of old thoughts,
Patterns,
And beliefs.
I surrender to the loving universe.
Now I hope you're feeling a little bit more light,
Grounded,
And supported.
You can start to open your eyes.
And if you're ready to begin the journaling exercise,
Grab your journal or a piece of paper.
You're going to take a deep breath and ask yourself these questions.
So I'm going to read a list of questions.
You'll write them down and use those as your prompts.
So the first guided question for you.
What patterns,
Beliefs,
Or habits are you ready to release?
Write that one down.
The next question,
What worries can you surrender to the universe?
What happened to you that you are ready to let go of?
Now take whatever time you need to reflect on these ideas and these questions.
And in the spirit of letting go and releasing,
When you're finished,
Discard this piece of paper,
Safely burn it,
Rip it up,
Throw it away.
Whatever helps you create this memory of yourself and your body releasing these things.
And you're encouraged afterwards to replace what you are releasing with focus on what you are thankful for.
This may look like finishing your practice with a gratitude list.
Simply listing five things you are thankful for in this moment.
If you enjoyed this practice,
Feel free to revisit my courses.
I will do this again in February with a similar layout.
So different intentions,
Affirmations,
And actions for you to really focus your energy for that month.
So thank you so much for doing this practice with me today.
And I look forward to hearing from you soon.
Feel free to follow or subscribe or donate or shoot a message.
I'm here for you.
Thank you so much.
Bye bye.
