Powerful Daily Practice

This daily practice is a powerful 20-minute guided meditation that will enable you to take control of your attention, and then set your intentions. It does this through a process of releasing tension in your body, taking control of your breath, and using that rhythm to focus your attention on a single point (a mantra), so as to take control of your attention. From there, we build a "peaceful place", dropping in even deeper prior to setting our intentions through a creative visualization.

Transcript

So this is an official recording from the space.

I invite you for the next 15 to 20 minutes to make this the most important thing in your world,

The most important thing in your life,

For now,

For the next 15 minutes.

It's an opportunity for you to turn inwards,

To really create a powerful state.

I invite you now to bring your attention to the muscles around your eyes.

And if you haven't already,

Close them.

Ensure that you are in a comfortable position.

Allow that relaxation to flow down through into your face,

Up your scalp,

Down the back of the neck,

Down through into the shoulders and arms,

Really letting go.

Allow that sense of relaxation to flow back out through the arms,

Down through the backs of the shoulders and through the chest.

See it,

Feel it,

Visualize it.

Imagine that sense of relaxation flowing down through the lower back,

Down through the stomach,

Down through the glutes,

Quadriceps and hamstrings,

Shins and calves,

Down through into the feet.

And see,

Get a sense,

Visualize any tension,

Any anxiousness,

Any need for this moment to be any different,

See that moving out your feet and out in through to the earth.

The earth loves that.

Take a moment to become aware of the space that you've created in your body.

And bring your attention back to the muscles around your eyes.

Become aware of any tight spots,

Any tension that you might have in your body.

Consciously go into it and see it,

Feel it,

Just breaking apart,

Drifting away.

Maybe in the backs of the shoulders,

Maybe in the hips,

The lower back,

Wherever it might be.

And bring your attention on the process,

On the stillness,

On the space that we're creating.

Your attention wanders,

Just bring your attention back to the sound of my voice,

To the stillness and the space that we're creating.

Imagine yourself now as if like a piece of chocolate in the hot,

Hot sun.

And now feel yourself spilling out over the surface that you're on.

So that the line,

The distinction between you and the surface becomes word.

Really letting go now.

A few degrees to letting go.

Once again,

Become aware of the space that you've created in your body.

Holding your attention on that stillness.

And as we move on to the next part of the process,

Keep background attention on your body and any tension that may reform in your body.

And if it does,

Just consciously go into it and release it.

And now let's shift our attention to our breath.

And following the flow of breath in through the nose,

All the way down deep down into the bottom of the lungs,

Feeling a lower section.

Feel your tummy expand in the middle section,

Feel your ribs expand and feeling the upper section,

Feel the chest push out and pause.

Bring your full attention to that pause.

And then releasing the breath from the lower section,

Tummy contracts middle section,

The ribs contract in the upper section,

The chest drop and then pausing once again.

Giving your full attention to this breath,

This pause and this moment to catch the next wave of breathing,

All the way in deep down into the lower section of the lung,

Middle section and then the upper section.

And then pausing.

And then once again contracting from the lower section,

Middle section and upper section.

And then pausing once again,

Giving your full attention to your breath,

Keep that slow,

Rhythmic breathing happening.

See if you can extend out the inhalation,

Five seconds and then pausing.

And the exhalation for five seconds and then pausing.

See if you can extend those out to six seconds,

Seven seconds.

And I'll leave you now to focus on your breath,

Giving your full attention to that.

Nothing else is more important.

As the mind steals your attention,

Just bring it back to the breath.

This process is about taking back our attention.

Your attention is the most powerful thing you have.

Your attention wanders,

Just bring it back to your breath,

Giving your full attention,

Recommitting it.

Your attention wanders,

Just bring it back to your breath.

So keeping that slow,

Rhythmic breathing happening in the background,

We shift our attention now to a mantra.

Mantra is a word or phrase that we say over and over again.

Once again,

There's a point of focus,

Holding our attention on our mantra.

Choose a word or phrase and just begin saying it over and over again in your head.

Choose something that's pertinent to you.

And as you say those words,

Or words,

Allow the vibration of that to push to every cell in the body.

Maybe it's love.

Maybe it's strength.

Maybe it's peace.

Whatever is pertinent for you.

Use that as something that can empower you.

But at the same time,

Use it to hold your attention.

This mindfulness practice is all about taking back your attention.

This is the practice.

Holding your attention where you choose to put it.

As the mind captures your attention,

Just bring it back to your mantra.

As busy and as crazy as our mind can be sometimes,

You will always give up if you persist.

You'll find yourself able to hold your attention where you choose to.

And in that process,

An overwhelming sense of bliss,

A sense of freedom will envelop you.

Holding your attention on your mantra as if your life depends on it is the most important thing that you can be doing in these moments.

Everything else can wait.

As you hold your attention on your mantra,

You become aware of the thoughts as they begin to emerge.

You can choose to continue to hold your attention on your mantra and not be lost in the unconsciousness of the mind.

So do this for as long as you need until you know you have control of your attention.

So pause the recording now if you need to.

So this is the first part of the practice,

To take control of your attention.

We now move on to directing your attention.

Once you have your attention,

Now we focus on what it is that you want to create.

So as part of this process,

If you haven't already,

We're going to create a peaceful place.

A peaceful place is a place without limitation.

There are no right or wrong,

There are no boundaries,

There are no impossibilities.

It's just pure potential and what you're choosing to create.

So the peaceful place is a place that you can construct and can be absolutely anywhere.

In the forest,

You can be under the sea,

On a beach,

In space,

Wherever you might be.

So take a moment just to create a structure or a building in a peaceful place.

And each time you come,

You can add to it.

And within that peaceful place,

Put a chair.

The chair is going to be your focal point where you come and sit.

And this chair looks out over a massive,

Big,

Magical screen.

Or the screen of the mind.

It's magical because you can see things on it,

But you can also step into it.

So take a moment now just to enjoy your peaceful place.

And then when you're ready,

Make your way to your focal point,

Your chair.

And then sit in your chair.

And on this screen,

The screen of the mind,

I'd like you to envision your life as you would like it to be.

How you look,

How you feel.

The job you have,

The relationships you have.

The car you drive,

The house you live in.

The friends you have,

The places you visit.

Create a movie,

A big,

Bright,

Colourful movie filled with all the emotion,

All the feelings of you living that life.

Get a sense of any smells,

Hear the sounds of people talking to you,

Any other associated sounds.

Make it big and bright and colourful.

See yourself in that movie enjoying your life.

This is your life.

Remember,

There are no limitations.

And as you look on that movie,

Get a sense of the joy of what it would feel like to live that life.

And if that joy was about a two out of ten,

Let's take it up to about a four out of ten to increase that sense of wow,

This is my life.

This is what I'm creating.

And then from a four out of ten,

Let's take it up to an eight out of ten,

Let's just turn that sense of joy and that sense of excitement right up.

Eight out of ten,

Just allow that sense of joy to permeate through every cell in your body.

You look at that movie,

Take it to a ten out of ten now,

Just exploding with joy and happiness.

Yes,

Just loving every minute of being.

Pushing it to a twelve out of ten now,

Just out of control.

Can't believe how lucky you are.

This is your life.

All the beautiful things that you want to create.

Allow that joy just to flood through your entire body.

And as you do so,

Step up out of your chair.

I want you to step into that movie.

Now I want you to see and feel and experience everything from your eyes.

Looking out,

So no longer seeing yourself in the movie,

But actually being in the movie.

Now allow the sense of this to be rooted in every cell of your body.

That throughout the day,

As the noise of the world starts to grind on you,

All you need to do is bring your attention back to your body.

Every cell.

It's feeding on this sense of who you really are.

Allow those feelings to explode through every cell of your body and you push it out into the universe.

Feel the sounds,

Feel the feelings.

Be in that movie.

You are the creator of your life.

A moment to dwell in that joy of being.

And as you know it's rooted into every cell of your body.

As you prepare to leave your peaceful place,

You know that you are this person.

And if the grind of the world does start to wear you down,

All you need to do is take the time to once again take back control of your attention.

Come and dwell in your peaceful place,

Your creation place.

You are the master of your reality.

You can come back here and be this at any time.

Stretching out through into your fingers and toes.

Arms and legs.

Stretching out as if like a cat.

Nearly opening your eyes,

Moving slowly so as not to spill the calm that you've created.

Releting into the world,

Connected,

Aware of how full you are.

You are the master of your reality.

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