Welcome to Anchoring Your Values.
I'm Marianne DeClerc and thanks for joining me here today.
In this practice you'll start by relaxing your body and mind and then you'll bring to mind a special place that has meaning to you.
Maybe a family home,
A holiday spot,
A park,
Beach,
Forest that you love to visit.
Whatever place you choose,
Do so without any judgment.
You'll remember the special place and explore the associated values from the past,
Present,
And future.
And then you'll anchor those values with your breath and intention.
Before we get started,
Take a moment to get comfortable either sitting on a chair or lying down on the floor.
And know that you can always change your position at any time during the visualization.
And as you go through this visualization,
Welcome any feelings,
Sensations,
Images,
Or thoughts with openness,
Kindness,
And non-judgment.
Take this time for yourself to connect within.
Get into a position in which you feel no tension.
Close your eyes and let your body begin to relax.
Take a deep breath in through your nose,
Filling the chest and the belly with air,
And exhale,
Allowing the chest and the belly to fall.
And take a normal breath.
Become aware of your body comfortably settled in your seat or lying down.
And feel all the points of contact between your body and either the chair or the floor,
Whatever your support is.
Feel the back of your head if you're lying down.
Your arms.
Your hands.
Your back.
Your buttocks.
Your legs.
And your feet.
Feel your body begin to naturally stretch out,
Relaxing even more.
And become aware of the calm settling into your body.
Now bring your attention to your head and your face.
Starting at the top of your head,
Feel your scalp relax.
Soften your forehead.
And relax your forehead.
Feel all your expression lines smoothing out and disappearing.
Relax your eyebrows.
Feel your eyelids smoothing out.
Relax all the muscles around your eyes.
Relax your temples.
Your cheekbones.
Your nostrils.
Notice the cool air around your nostrils on each inhale.
And the warm air around your nostrils on each exhale.
Relax your cheeks.
Unclench your jaws.
Maybe try to find some more space between your teeth or slightly open your mouth.
Allow your tongue to rest naturally in your mouth.
And feel your throat relaxing.
And feel free to swallow if you need to.
Become aware that your face is completely relaxed.
And now let the release continue down the nape of your neck through your traps and shoulders.
Allow your shoulders to naturally drop down and relax.
Let this feeling of relaxation go into your upper arms,
Your elbows,
Your forearms,
Your wrists,
And your hands right down to your fingertips.
Become aware that your upper limbs are completely relaxed.
And now bring your attention to your back.
And imagine that with every breath it stretches out more and more.
Relax all the muscles along your spine.
From your upper back through your mid-back right down to your lower back.
Become aware that your back is completely relaxed.
And now bring your awareness to your chest.
Observe the movements of your ribcage.
Notice how they open and close with each inhale and exhale.
And now pay attention to your heartbeat.
Notice how it's calm and regular.
Feel your belly relaxing,
Unwinding,
And letting go.
Observe the movements of your belly as you breathe.
Feel your belly rise with each inhale and lower with each exhale.
Notice these calm and regular movements.
And let this feeling of relaxation now diffuse down into your pelvis.
Imagine your organs in their place.
Relax your hips,
Your buttocks,
Your perineum.
And become aware that your upper body is completely relaxed.
And now allow the feeling of relaxation to continue down into your legs.
Relax all the muscles around your thighs,
Your knees,
Your calves and your shins,
Your ankles,
And your feet right down to the tips of your toes.
Become aware that your lower limbs are completely relaxed.
Become aware that your whole body is completely relaxed.
Now visualize the special place that holds memories for you.
If you have a few places to choose from,
Allow one to freely emerge without trying to control or judge the outcome.
Observe the colors in this place,
The shapes,
The objects.
Open your ears and pay attention to the sounds,
The noises,
Everything you can hear in this place.
Breathe in through your nose and smell the scents,
The fragrances and aromas in this place.
Touch the objects.
Feel the textures of these objects.
Notice what they're made of.
Become aware of all the details of this place.
Now go back a few years and to list the values that this place held for you.
Pick out the ones that seemed important to you at the time,
The values that this place brings up for you.
And become aware of those values.
Now come into the present moment and list the values that you associate with this special place.
And choose the ones that seem important to you today.
Become aware of these values.
Now look into the future,
Maybe a few years from now,
And imagine the values that you will associate with this place.
Decide which ones will be important to your existence.
Become aware of these values.
Integrate all these important existential values from the past,
Present and future associated with this place.
And now I invite you to anchor all these values in your body.
First a little explanation.
In a moment when I give you my signal,
You'll inhale while expanding your belly.
Then you'll hold your breath and bring these values to mind.
Then you'll exhale gently through your mouth to diffuse them throughout your body.
Here we go.
Inhale and the belly expands.
Then you'll hold your breath and bring these existential values to mind.
And exhale gently through your mouth to diffuse them throughout your body.
And take a normal breath when you're done.
Anchor these values here and now.
Live in alignment with these values.
Integrate all your feelings and sensations here and now.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
And now come back to the points of contact of your body with your support.
Feel the back of your head,
Your arms,
Your hands,
Your back,
Your buttocks,
Your legs and your feet.
Imagine the space that you're in and bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you.
Exhale through your mouth.
Take a normal breath.
And you can start to slowly twinkle your fingers and toes,
Moving your hands and feet.
Maybe roll your wrists and your ankles around and start to stretch the rest of your body as you feel comfortable.
Yawn if you want to.
And when you're ready,
You can open your eyes.
I invite you to take a moment while you're still in this state of relaxation to think about what feelings,
Sensations or images came up for you during this session.
And it may be an idea to write them down,
Especially the values that came up for you.
And remember that you can come back to this recording at any time that you want to anchor your values so that you can better live in alignment with those values.
Thank you once again for joining me here today for Anchoring Your Values.
I'm Marianne DeClear.
