Find yourself in a comfortable position,
Lie down.
Allow your body to soften and relax.
Make sure that you will not be disturbed.
Begin by relaxing your body and focusing on your breath.
Take a nice,
Full,
Deep breath in and exhale out.
Let your belly rise and fall with each breath.
No need to do anything at all.
Just breathe.
Now think of a place where you feel safe.
It could be anywhere you like,
Such as the beach,
Or in your own room.
Sometimes I imagine being in the womb,
Safe and warm.
Picture all the details of this place,
Like colors,
Smells,
And any sensations.
The more detail,
The better.
Vividly see all the colors being bright and shimmering.
Take another deep breath in through your nose and imagine that you can sense the smells around you in this safe and wonderful place.
Feel the sensations of safety in your body.
How does it feel?
Notice how your chest and belly feel right now and feel all the sensations throughout your body.
Do your legs feel relaxed?
They have absolutely nowhere to take you right now.
So they are very,
Very relaxed.
Make some small movements with your head and feel the sensations in your neck.
Perhaps your body feels lighter or maybe heavier.
Just notice all the sensations in your body and take note of how this state feels.
We'll start an exercise where we notice all the different emotions that we have and feel where and in which part of our body we have them.
At times,
We might feel an uncomfortable emotion arise.
And if it does,
You can simply remember how it feels in your safe spot.
And breathe some gentle breaths.
By practicing these techniques of noticing the sensations in your body that you just learned,
You physically change your body's chemistry,
Making you feel relaxed and secure.
Let's start by imagining the feeling of pride.
Visualize yourself being proud.
You can do this by remembering back to a time when you accomplished something marvelous.
Or you can think about when you were proud of someone else.
Just feel the sensation and pay attention to where in your body you notice it.
Really hone in and sense its location.
Sit with this sensation for a moment.
Now let's experience the feeling of excitement.
Remember vividly being excited about something.
Or maybe you became enthusiastic right now without any particular reason.
Notice how this feels.
Again,
Sense where this sensation arises in your body and feel any physical changes you notice.
Now sit with this feeling for a moment.
Bring into your awareness now the feeling of amusement,
Can you remember when something was really interesting to you?
Remember how it grabbed your attention.
Feel all the sensations in your body.
Where do you sense this feeling?
What is the essence of what you notice?
Perhaps it doesn't feel like much at all.
And that's perfectly fine.
Sit with this sensation just for a moment.
Now let's locate in our emotional bank the feeling of gratitude.
Feel the feelings that arise when you are grateful.
Do you remember a time when you were grateful for something?
Also think about a time when you were grateful for someone.
Be grateful right now.
Where do you feel this emotion?
Notice every sensation you can.
Just sit with this feeling for a bit.
Now bring into your awareness the feeling of kindness.
How does it feel to be kind to someone and to do a kind act?
Humans have always strived to be the kindest creatures on earth.
And this feels good for a reason.
Without kindness we would not get along well at all.
So feel all the sensations that you can.
From thinking about kindness,
Noticing in your body,
Noticing if you feel any shifts,
Sit with this feeling.
For a moment you have visualized many emotions and feelings.
So right now I want you to just relax and stop trying to do anything at all.
Don't try to bring up anything in particular.
Just let any emotions flow through you.
Let them pass by as soon as they arise.
Take an observer's view of what's happening and witness all the changes.
You may encounter a feeling beginning to swell in you that may not feel well.
And that's completely okay.
It's okay to feel all emotions,
Both positive and negative.
So allow this wave to just roll on by effortlessly.
Remember that you can always choose to come back to your safe place,
Feeling pleasant sensations and breathing towards them.
By sensing the good feelings and allowing the not so good feelings to pass by,
You change your entire body chemistry for the better.
When you locate where these sensations arise,
You get better understanding of your body.
So let's try this again as you settle in and start to drift off.
Imagine the feeling of joy.
Remember as many joyful memories as you can,
All the way back to when you were a child.
You could be experiencing your biggest joy right now.
Noticing where in your body this sensation arises.
Notice every change,
Allowing this sensation to grow,
Filling you up,
Let it get stronger.
Your body is physically changing and healing right now.
Now with this feeling present in your body,
Visualize your safe place again.
By doing this,
You're strengthening the positive emotions tied to your safe spot.
Visiting your safe place often can have a great effect on relaxing your mind and your body.
A relaxed body heals itself easily and naturally feels good.
Now visualize the feeling of passion.
Everyone is passionate about something.
So find your passion and notice the sensations that arise.
How does it feel?
Do you feel pleasant changes?
Where do you feel these changes?
Let this passionate feeling grow,
Getting stronger and stronger.
And now visualize your safe place,
Bringing passion with you.
Relax here for a while as you slowly,
Slowly drift off to sleep.
Thank you for allowing me the precious gift of your time.
Until next time,
Sweet dreams.
