This is a somatic practice,
A body-based practice that utilizes visualization to help release negative thoughts and to call in the things you want to create or hold or have show up in your life.
You begin by finding a comfortable seat or a comfortable way to position your body inside of your space.
As you've settled into a comfortable place,
You'd start by taking a deep breath in through your nose,
A clearing breath or a soft sigh out.
Allow your shoulders to soften away from your ears.
Allow your hands to soften.
As you settle,
Turn your attention inside.
Become aware of whatever thoughts or energies or emotions that you'd like to release.
And then you could take a moment to think about or identify the seeds you'd like to plant,
The things you'd like to have show up in your life.
As you've identified a couple of things,
Let those rest for a moment and bring your attention to your feet where they're in contact with the floor.
Depending on how you've positioned your body,
Just notice which parts of the feet are touching the floor and what the floor feels like in contact with your feet.
What's the texture,
The quality,
The temperature?
You could begin to let your attention travel the space between your feet and your knees.
Begin by noticing out at the layer of your skin.
You could come to notice how your skin feels where it's in contact with your clothing or something else or open to the air of the space around you.
And then start to move your attention in,
Identifying the layers of muscle in the body and what you feel there.
Until you notice if you can detect the framework of the body,
The bones.
You can now begin to travel your attention,
The space from feet to knees,
Knees to hips,
From the outer layer of the skin through the layer of muscle in toward the body's internal structure.
And simply observe what you find.
You notice where your seat is in contact with the floor or a form of support underneath you.
From where your seat is supported,
Let your attention travel up the line of your spine,
Moving slowly and allowing your awareness to touch on each vertebra.
As you travel the distance between your seat and the top of your head.
Take time as your attention wanders up the line of the spine to just notice what you notice and feel what you feel.
You might pause in the upper space of the back and notice the relationship of the rib cage to the spine.
And then pause in the lower part of the spine.
And notice the relationship of the rib cage to the spine and the way the ribs move to accommodate breath.
When your attention has arrived near the top of your head,
You can allow it to softly rest there a moment.
And imagine that anywhere your attention touches softens.
It will allow your attention to travel into the small muscles of the scalp around the sides of the head.
And then draw your attention to the center of the forehead,
To the right side of the forehead,
The right eyebrow.
The right eye,
Right temple,
And right ear.
And notice the left side of the forehead,
Left eyebrow,
Left temple,
The left eye,
And the left ear.
You notice the bridge of the nose,
The right nostril,
The left nostril,
The right side of your face,
The right half of the jaw,
The left side of the face,
Left half of the jaw.
And let the softening quality of your attention travel into both sides of the neck and to the tops of the shoulders.
And bring your attention to the top of the head,
To the top of the head.
And bring your attention from the tops of the shoulders to the upper arms,
Toward the elbows,
And into the forearms.
And from the forearms to the fingertips.
From whatever way you've positioned your hands,
You might come to let them rest a moment,
Palms open in your lap.
As you settle your open hands into your lap,
You could recall those thoughts or qualities or energies that you hoped to release.
And visualize them traveling into your palms now.
Notice the thoughts.
See them at rest in both hands.
You could feel the weight,
The quality of them in your hands.
And then allow just for a moment your fingertips to close around those thoughts and feel what it is for just another moment to hold the weight of them.
And then as you're ready,
You'd open your hands again.
And you'd let go of the weight.
And you'd let go of the weight.
And you'd let go of the weight.
And allow those thoughts or energies to simply release.
And you could do that again.
If there's another quality or thought or energy,
Feeling that you'd like to release,
You'd call it now into your empty palms.
You'd feel the weight of those things in your hands.
You'd visualize them there.
And then allow your hands to close around them.
You'd feel again the weight of them.
And then allow your hands to open and let those things go.
And the palms remain open now in a gesture of receiving.
So whatever thoughts or qualities you wish to cultivate or call in,
You'd visualize them arriving in your open palms.
Allow yourself to feel and notice.
Allow yourself to feel and notice the energetic signature or weight or quality,
The experience of the things you'd like to cultivate or the seeds you'd like to plant,
What you'd like to call into your life.
And allow your palms to softly close over those qualities.
And then still holding those things in your heart and in your mind and in your hands.
You'd bring one palm and then the other to rest stacked at heart center,
One on top of the other.
Like you're drawing those qualities into your heart space.
And feeling this energetic signature,
The quality of those things infuse from hands to heart and through whole body.
There's no need to pick back up the things you've chosen to set down or release.
Let them go completely and feel in your body the space that's been created for what you wish to call in or to cultivate to arrive.
Simply release those things and simply remain here for several more rounds of breath and allow that feeling to stay with you.
As you're ready,
Allow your hands to return to your lap.
Take a deep breath in through your nose and a long,
Slow breath out.
If you're ready to return to the flow of your day and allow your eyes to blink back open.
I thank you for spending this time with yourself and with me.
