If you haven't already,
Go ahead and find a comfortable position for you,
Either sitting upright with a straight spine,
Or feel free to lie down on your back.
Rest your hands wherever feels good,
And then allow your eyes to gently close.
Go ahead and take a big,
Deep breath in,
Maybe pulling the shoulders up to the ears as you do so,
And then exhale,
Letting them fall.
Twice more like that.
Big deep inhale,
And long exhale,
Maybe this one with a sigh.
Last one,
Make this the deepest inhale you've taken all day,
Really filling the entire body with air,
And exhale,
Releasing any tension or anything you may be holding.
Allow your breath to fall back into its natural rhythm,
And start to 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.
Beautiful.
Now focus on one word that you'd like to embody this week.
Anything that comes to mind could be courage,
Peace,
Gratitude,
Whatever you'd like,
And just 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.
Now we're going to imagine that we're pulling up that word we're feeling from the earth below,
And as we do so,
It'll infuse and fill up your body,
So I will slowly guide us through it.
So again,
Feel that connection to the earth below,
And holding your word in mind,
Start to feel it move up into your left foot,
Filling everything from the toes to the heel,
Up the ankle,
Into the calf and shin,
Over the knee,
And into the left thigh,
Until it reaches the top of the thigh.
Then take your focus to the bottom of your right foot,
And start to pull that word into the foot,
From the toes to the heel,
Over the ankle,
And into the shin and calf,
Over the knee,
And all the way up the right thigh.
And now this word you've chosen continues to move up into the pelvis,
Your seat and hips,
And then up into the low back,
To the mid back,
Moving up over the shoulder blades until it reaches the top of the back.
And then going back down to fill the whole belly,
All the organs,
And up through the ribs,
Into the chest where your heart sits,
And all the way up through the shoulders.
And now this word fills the whole neck,
And the back of the head,
The jaw,
The mouth,
The nose and cheeks,
The ears,
And the eyes,
And the forehead,
All the way to the top of the head.
And then feel it extend past your head,
Into the sky above.
And now you're filled from the toes to the head and beyond,
With that word you've chosen to embody.
Just sit in the feeling,
Really feel it emanating from your pores.
Good.
Now I want you to visualize what your week,
Or even 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,
At work?
Beautiful.
Now take one or both hands to your heart,
And repeat after me,
Filling in whatever word you've chosen,
And whatever tenths of the word makes sense.
I am.
I am.
I am filled with.
I am filled with.
My life is full of.
My life is full of.
You can drop your hands.
And then take the next few breaths on your own time,
To imagine you're pulling some last bits of that feeling or word up from your feet,
To the top of your head.
So long,
Slow breaths,
Starting from your feet,
That move all the way up to your head.
And allow the exhales to relax you,
And let it settle even deeper into your body.
Start to come back to the present moment,
Bringing this intention with you.
And then taking as much time as you'd like,
Whenever you feel ready,
Slowly and gently,
Open your eyes.
