Hello,
Welcome.
Let's go ahead and get started.
Take a moment to find a position that you can sit in for about five minutes or so.
Whether that be standing or seated.
Lying down is probably not a great idea for this practice.
Just something that's comfortable and allows you to be alert.
And rest your hands in your lap or if you're standing just to your sides.
Allow the eyes to close and your awareness to drop into your body.
Specifically in the points of contact between your body and the surface beneath.
Feeling the way the ground holds you up.
How your seat holds you upright.
Noting the sense of security,
The sense of safeness that's offered by the surface beneath holding you up.
And redirecting the attention slightly,
A bit deeper into the body.
We're going to move now to the breath.
Noticing how it feels when the lungs expand and when they contract.
Filling up with air and releasing that no longer needed air.
Allowing the breath to come and go just how it wants to.
Not judging it for being at a certain rate or even for sounding a certain way.
Just allowing it to be how it is.
Appreciating it for what it does for your body.
And when the mind wanders as it tends to do,
Just bringing it back here to the breath.
Being patient,
Being gentle.
And if any frustration does arise,
Noting that it's there,
Maybe even naming it frustrating.
Anger,
Irritation.
And setting it to the side.
And just allowing the focus to be on the breath.
Right here.
Right in this moment.
And now imagining yourself here where you are ready to complete the task ahead of you.
Whatever it may be.
And imagine this space,
Imagine this situation as vividly as possible.
The colors,
The sounds,
The details of the task you are about to complete.
And now imagine yourself fully engaging in this task and successfully completing it.
Being able to successfully get done whatever it is you need to.
And maybe at some point there's something that comes up,
Something,
A little bit of a surprise,
A problem that needs to be solved.
And when this happens,
You calmly recognize that this is a challenge and you're about to learn from it.
And clearly imagine yourself being able to successfully solve this problem to answer this question.
To overcome this obstacle.
Perhaps even note the excitement that I did it.
I fixed this.
I accomplished this.
And holding to that sensation.
Understanding that you have learned something new and that you have accomplished something that may have been difficult for you.
Or maybe something that was just tedious and now it's done.
It's finished.
And it's out of the way.
Imagine how that feels.
In your mind as well as in your body.
Maybe you feel a flutter in your chest.
Perhaps even a smile creeps up on your face.
Hold on to that just for a moment.
Now begin to allow this image to dissolve from your mind's eye and settle back into the body as it is right now.
Begin to notice the points of contact once again between you and the surface beneath.
Begin to notice the sounds around you.
Begin welcoming yourself back into your space.
Wiggling the fingers,
The toes,
Stretching the arms if need be and allowing the eyes to open once again.
Being mindful of the light.
Maybe it's a bit bright so just be careful.
And this experience you've just had is very possible.
Now that you've imagined it,
You can do this.
You can accomplish this task that's in front of you and you can do it successfully.
And if you need some help along the way,
That's okay.
Go ahead,
Ask for help,
Seek out the answers you need and go for it.
Take on this task so that you can experience that sense of accomplishment once you've finished.
And now I'll let you go and go ahead and get started.
Best of luck to you.
