Hello,
If you haven't already,
Find a comfortable position,
Either sitting upright with a straight spine or lying down on your back.
Once you're there,
Allow your eyes to gently close.
Now let's take three deep inhales.
Let any air out.
Now take a deep,
Slow breath in through the nose.
As you exhale,
Maybe sigh it out.
Another big breath in,
Filling the entire body with air.
And again,
Audibly sigh it out,
Letting something go.
Just one big breath in and exhale,
Sighing it out.
Allow your breath to fall back into its natural rhythm and just focus on the way your chest rises and falls as you breathe.
Allow that natural movement,
Which you don't have to control at all,
To soothe you and take you deeper into relaxation.
Let's take a deep,
Slow breath in through the nose.
Beautiful.
Now focus on one word that you'd like to embody this week.
Anything that comes to mind,
It could be courage,
Peace,
Gratitude.
Whatever it is that you would like to fully embody this week,
Hold it in mind.
Now focus on the area where your feet are touching the ground below you,
Either the whole bottom of your foot if you're sitting or the heel if you're lying down.
Feel that connection between you and the earth.
And now we're going to imagine that we're pulling that word or feeling from the earth below and as we do so,
It'll infuse and fill up your whole body.
So I will slowly guide us through it.
So again,
Feel that connection to the earth below and while holding that word you've chosen to embody in mind,
Start to feel it move up into your left foot,
Filling everything from the toes to the heel,
Over the left ankle,
Up the shin and calf,
Into the knee.
Into the thigh.
Until it reaches the top of the left thigh.
Now take your awareness to the bottom of your right foot and start to pull that word up into the foot,
Filling each toe all the way to the heel,
Over the ankle and up the shin and calf.
Into the right knee and up the right thigh.
Now both legs and feet are filled and so it continues up your seat.
Slowly feel it filling each spot as you move up,
Filling the pelvis.
Then into the belly,
The whole abdomen.
Filling the ribs and chest and then the collarbones.
Then starting at the low back and slowly making your way up to the top of the back.
Feel as it moves up to the shoulder blades and then to the bottom of your neck on your backside.
Now place your attention on your left hand and feel yourself moving that word into each finger.
Filling the palm,
The wrist,
Up the forearm,
Over the elbow and up the top of your head.
Up of your arm until you reach your shoulder.
Now taking your attention to your right hand,
Infusing that right hand with this word you've chosen,
Feeling it fill your fingers,
Your palm,
The wrist,
Into the forearm.
Over the elbow and up the top of the arm.
Making your way into the shoulder.
Now your whole body is filled up to your shoulders and allow it to continue to fill your body moving into the neck.
And then to the chin and jaw,
The mouth,
The nose,
The ears,
The eyes.
The forehead and the back of the head and all the way to the top of the head.
And then feel it extend past your head as if into the sky or the heavens above.
Now you're filled from head to toe and beyond with that word you've chosen to embody.
Just sit in the feeling.
Can you feel it emanating from your pores,
Radiating out from your being?
Good.
Now I want you to visualize what your week or even your life looks like when you embody that word.
Really pay attention to the details and get specific.
How do you show up in your daily life,
In your relationships,
Your job when you embody this word?
Good.
Beautiful.
Now take one or both hands to your heart if that feels good and repeat after me,
Filling in whatever word you've chosen and whatever tense of the word makes sense.
I am.
I am filled with.
My life is full of.
.
.
You can drop your hands if you'd like and then take the next few breaths on your own time to imagine you're pulling some last bits of that feeling or word of from your feet to the top of the head.
So long,
Slow breaths starting from your feet and then moving that word of feeling up to your head and beyond.
And allow the exhales to just relax you and allow it to settle even deeper into your body and your being.
One,
Two.
Beautiful.
Start to come back to the present moment,
Maybe wiggling the fingers and toes.
So you're coming back to the present moment and moving on with your day.
Keep this word and feeling in mind and come back to it frequently.
Taking all the time you'd like whenever you feel ready,
Slowly and gently open your eyes.
You're coming back to the present moment and you're coming back to it frequently.
