Now,
Let your next inhale,
Guide it down into your belly.
On the rhythm of your own breath,
Just allowing the breath to flow naturally in and out through the nose,
Guide it down into your belly.
It may be helpful to take your right hand and place it on your navel and then move it up just a little bit.
And as you inhale into your belly,
You can feel your hand rise.
And as you exhale,
You can feel it fall.
Good.
And you can keep your hand there for another few breaths if you like.
You can take it away if you feel like you've got the breath flowing into the belly.
And as you're sitting here now,
Guiding the breath into the belly,
Setting the intention for this practice around your inner power,
It's an interesting idea,
This power that you have within you.
We're going to practice a brief affirmation.
And the first line of the affirmation is,
I embrace the beneficent power,
The magnetic radiance within me,
This power that we have,
This good power,
Life throws challenges at us.
Yes.
And sometimes we can feel that we are at the effect of life,
But there is a power within you.
There is a power within us always that we can call upon to really step into being the creator of what we want,
What we desire.
And that's what this practice is about.
Embracing that power,
Knowing that it's good and that it's here for us.
In the affirmation,
We talk about this power as our shield and sword,
As we fight and win life's battle for joy.
Sometimes when we feel that we're at the effect of things,
Or we're not really going after what we want,
What's here for us.
Sometimes we have a doubt about what we can do,
But what's available.
So we call upon this power.
We stand tall with this power that is within.
And we win this battle,
If you will,
For joy,
This joy that is your birthright,
This joy for life.
Take a normal breath in through the nose and out through the mouth.
You can let the breath go.
Just allow the breath to flow naturally in and out through the nose,
However it wants to come.
Check in with your posture.
See that you're sitting with a nice upright spine.
You can draw your shoulder blades together gently.
Place your hands,
Palms up or palms down,
Your choice,
At the juncture of thighs and abdomen,
Or a little bit further forward if that's more comfortable for you.
Allow the eyes to be closed gently.
Relax your face.
Allow your tongue to fall away from the roof of your mouth.
As you begin to tune into the words of this affirmation and the feeling behind the words,
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
As you begin to memorize the words of this affirmation,
You're welcome to start saying them out loud to yourself.
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
With intention and tuned into the feeling behind the words,
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
In a softer voice now,
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
If you're saying it out loud,
Just in your mind now,
I embrace the beneficent power,
The magnetic radiance within me.
I drink from its ever-flowing fountain,
For it is my shield and my sword as I fight and win life's battle for joy.
Letting go of the words,
This affirmation,
Beginning to notice the breath,
Seeing if you can find that spot in your nostrils where you can feel the breath,
The air passing.
Cool on the inhale and warm on the exhale.
You can begin to add the I am peace mantra.
So when you notice yourself inhale,
Accompany your inhale with the words,
I am.
And when you notice yourself exhale,
Say in your mind the word,
Peace.
On the inhale,
In your mind,
I am,
And on the exhale,
Peace,
Allowing yourself to focus,
Noticing the mind,
Wander off to thoughts,
That's natural.
When you notice the wandering,
Gently,
But firmly and with intention,
Come back to your breath and your mantra.
Notice your thinking,
Come back to your breath and your mantra.
Just a few more moments,
Watching the breath,
Training yourself in presence,
Here and now.
In time,
You notice the breath beginning to slow.
That's good.
Take an inhale through the nose and an exhale through the mouth.
You can let the breath go.
You don't need to watch it anymore.
You don't need to say your mantra anymore.
Behind your closed eyelids,
Gently draw your gaze upward toward the point between your eyebrows,
A gentle upward gaze,
No straining.
Allow yourself in your mind's eye to be standing on a mountain ridge,
Standing tall on this hill or this mountain that you have just hiked up,
Beads of sweat on your forehead,
Looking out over the valley,
The most beautiful valley,
And a bright blue sky.
The air is crisp and a smile comes upon you from within,
This joy.
Feel what this feels like.
Now let the visual go,
But stay with this feeling for a few moments now,
This feeling that you have worked to create.
Enjoy this now,
Simply be.
Now,
Take a normal breath in and out.
Prepare to come back to the space where you are,
And when you're ready,
You can flutter open your eyelids,
Or stay like this for as long as you like.
