And as and when you're ready slowly bringing your awareness to the breath in the belly,
The gentle rise and fall at this tummy area and we're not trying to change the breath in any way we're just getting curious noticing if it's deep or shallow today whether the rhythm is steady or whether it's creating a song of its own whether it's moving smoothly into the body or whether there's a jitteriness and remember that all of these things are welcome there's no one that is better than the other just allowing room for it all and noticing if there's anywhere in the body now that you are perhaps holding on to unnecessary tension softening across the brow relaxing around the eyes loosening the jaw allow those shoulders to just melt away from the ears opening up that chest space letting go of any tightness in the tummy or the hips you may even want to do an audible sigh to help let go of any excess tension taking in a deep breath we're going to be using a mantra today to help our mind to settle down to settle down we're going to be using the mantra aham brahmasmi it's one of my favorite mantras because it means i am the universe a beautiful reminder that we're all connected we're all just energy aham brahmasmi it's up to you if you want to gently repeat aham brahmasmi to yourself or i am the universe gently repeating those words on the out breath internally aham brahmasmi aham brahmasmi aham brahmasmi and continuing at your own pace and if at any point you find you've lost the mantra got pulled into thought or distraction no that's absolutely fine and when you notice just gently bring your attention back aham brahmasmi i am the universe and if your mind keeps jumping in with other things no that's absolutely okay just keeping your focus on aham brahmasmi your mind is just another distraction aham brahmasmi and seeing if you can let go of the mantra now and see if you can enjoy the silence that's left behind just for a moment and bringing your hands to your heart space now in whatever way feels good for you and take a moment to notice the feeling of the hand touching the chest and the chest touching the hand these two sensations happening simultaneously and asking this part of you this heart space what is it i truly desire what is it i truly desire and allowing space for answers and if you find the answers coming to you are a physical thing or something you need to achieve have go out and get ask yourself what is it about that thing what do i believe it will make me feel what state do i think it will give me and allow yourself to embody that feeling that state now as if you were just pulling it off a supermarket shelf and installing it within manifest that feeling in your body allow it to take you over to move into every cell of your being you see we don't have to wait for the external thing we can create it within ourselves now that state of being that we long for just choosing to making the decision to allow it to be who you are in this moment and seeing now if you can allow that and seeing now if you can allow that state that feeling that emotion to ripple out into the ether and fill up those that you love with that same feeling that same emotion you may want to bring one of those people to mind and just notice how their posture would be different what expression they would have if they'd receive this ripple of this emotion this state this frequency from you and seeing if you can extend that out further now to those in your life that you feel indifferent to you just know they might be acquaintances no strong feeling towards them but someone that's in your life and seeing if you can allow this ripple to move out to them too again perhaps bringing to mind their face and what expression would be on it how their body language might be different if they were embodying this state of being and seeing if you can allow and seeing if you can allow it to ripple out even further now to perhaps those people that you feel have hurt you caused you harm you struggle with or feel frustrated with see if you can allow this state to ripple out to them as well again perhaps imagining one of those people and how their state would be different how they would look different how they would present themselves and take a moment to enjoy the fact that you've created this ripple effect because this is how it truly works right our state affects everyone around us and we get to choose our state it's not determined by circumstances or people or what we have or what we don't have our state is a choice and to really heighten that state let's take a moment of gratitude of thinking about everything you love in your life right now and can be something big like the people in your life what you get to do for a living or it might be those smaller little pleasures that just fill you with so much joy your favorite blanket your favorite book your favorite mug where just your morning cuppa just tastes so much better out of could be your favorite bubble bath or just the fact that a certain food type exists in this world and allow those things to fill you up and just feel that immense gratitude inside of you and if life doesn't feel that great right now perhaps extend it further think about the beautiful sky that's above us the magnificence of a storm the beauty of a tree as the leaves turn in autumn watching children play out in the snow whatever it is for you that generates that feeling within you and allow it to consume you this feeling of gratitude of how lucky am i you may even want to say a little thank you thank you thank you whether that's to god source universe just the fact you're alive thank you thank you thank you thank you and as and when you're ready slowly coming back and bringing this state with you consciously choosing it for the rest of your day
