Running,
Exercising and moving isn't just about fitness.
It's an act of flow,
A hero's journey to push our comfort zones and become one with ourselves.
Here we cultivate flow and then encode it into our whole being to make running or any other challenge feel effortless when you need it most.
So soften or close down your beautiful eyes.
Now,
Take a deep breath in and let it out with an audible sigh.
And in your next breath,
Take in for four and out for four.
And one more time.
And this time,
Take a deep breath in,
Deepening your breath into the top of your chest,
Your stomach,
And now let it out with horsey lips,
Signaling to your nervous system that you do not have to take yourself so seriously,
Adding a lightness and a playfulness to everything we do.
As flow happens,
We are relaxed and not taking ourselves so seriously.
So breathing in now into the belly,
Four,
Three,
Two,
Into the front chest,
Back chest,
Down to the waist,
Into the diaphragm and out for six.
And one more time,
In for four and out for six,
Knowing that exhale is more important to help you detoxify,
Allowing space for your new self to emerge.
Now,
Relax in your head,
Shoulders dropping the tongue to the bottom of your mouth,
Relaxing your belly,
Your pelvis,
Letting go,
Letting go,
Letting go.
Imagining the space within the space behind your eyes,
Within your head,
In your chest,
In your stomach.
I invite you now to place your hand or two fingers to the center of your chest and notice that by this very simple act of placing your hand on your heart,
Again,
We signify to your nervous system that you are safe and ready to go within.
Take your mental gaze now into that heart center,
Calling in all your energy,
Whether it's been scattered during the day or on your to-do list.
Allow this moment where you go within and thanking yourself for being present to this ever present now.
And let us cultivate a flow within ourselves now.
So take another deep cleansing breath in through your nose and imagine it like a straw going into your belly,
Into your chest,
The back of your chest,
And to the top of your head.
And just hold it there and then release it slowly.
And as you take another deep breath in,
Allowing it go upwards from your chest to the top of your head and just holding it at the top of your head.
And on your out-breath,
Imagine like a whale sprouting water into the universe of the sky above you.
Letting go,
Letting go as you've let air flow upwards.
And as you can't reach any higher with that breath and your breath going up,
Imagine it now mixing with the divine universe.
And then from there,
Take a deep breath in and imagine,
Sense,
Or feel that flow going traveling right back down to the top of your crown,
Beneath your eyes,
Down to your throat,
Your heart,
Down to your heart center,
Down to your belly,
Your sacral,
Your pelvis,
And all the way down.
Holding down now at the root of your spine and then let it go as if it's flowing all the way down into Mother Earth.
And as you connect now with the crystalline core of Mother Earth,
Mother Gaia,
Just breathe naturally and let that flow go from the divine core of the earth all the way up towards you,
Past your legs,
Your knees,
Your root chakra,
Up to your spine,
Your strong and flexible spine,
All the way to the top of your head.
And let it breathing out now,
Flowing all the way up to the universe.
And with every breath in and out now,
Imagine the light flowing from the universe right down to the top of your crown,
Back of your eyes,
Your throat,
Dropping your chin to the bottom of your mouth,
All the way down to your heart,
Your sacral,
Your root,
And into Mother Earth.
Let yourself just flow for two more breaths in this way.
Now on your next breath,
Imagine a spark of light igniting at the center of your chest.
And with every breath in and out,
The light expands effortlessly outwards like the sun or a golden globe growing in the heart center.
Your heart is the portal to your higher self.
Ancient wisdom calls this Anahata Chakra,
The portal to your soul,
Where we raise our vibrations and flow easily.
And deferring to our higher selves.
With every breath in and out,
Let that flow,
That glow within your chest flow even more further out until it melts away your physical body.
And in this moment,
Bring to mind a thing,
A place,
Or maybe it's a person that brings you joy,
Expansion,
Freedom.
And let that fill you with thoughts,
That thing,
Make it simple,
Make it elegant,
But let it fill you with joy,
Purpose,
Appreciation,
Gratitude,
And freedom.
And as that light of your heart grows even more easily outwards,
Expanding outwards to the top of your head,
To the tips of your toes,
All around you in 360,
The light of your heart grows easily and effortlessly now.
Until in your next breath,
As it melts away your physical body,
Let it fill the entire room in which you sit.
Expanding out gracefully,
Flowing higher and wider till it fills the entire street,
The region,
Like an expanding sun.
The light of your being expanding to cover the country,
Expanding overseas,
Oceans,
Flowing over continents.
And until in your next breath,
The glow of your heart,
Your flame covers the entire planet.
The light of your consciousness covers the entire planet,
Effortlessly,
Elegantly flowing.
Start to notice now your breath as we transition into our higher selves,
And from this higher self,
Allow the flow and the energy of the universe,
The entire cosmos to be within your every cell and particle,
And let that just allow the flow to go even further.
Now imagine,
Sense,
Or know that energy tingling all the way out within you,
Into your being,
And now imagine yourself effortlessly in the most beautiful place,
Gracefully running.
Maybe you're in the countryside,
On sandy grounds,
Or within the mountains,
Whatever feels perfect for you.
The sun is rising,
The temperature is perfect for you.
You relax into that stride,
Your flow,
The perfect stride.
Relaxed body,
Shoulders are down,
An effortless flow.
You are in your perfect running place now.
As if you are effortlessly floating over the ground,
Say to yourself,
I am flowing.
I'm flowing.
Well done.
I've got this.
Effortlessly,
As your feet are gliding and barely touching the ground.
As the incline goes up,
And you know you are on a hill,
But this is so effortless.
Your chest is up and lifted,
Your spine strong and flexible,
Your breathing equal and measured.
Allow your tongue to go to the top of your mouth.
Breathing through the nose,
And out the nose.
Flow,
Flow.
Feeling the glow and the flow energizing the whole of you,
Outwards into your whole being.
Congratulate yourself now as you are flowing.
It is flowing through you,
To you,
For you,
So effortlessly.
The perfect stride.
To anchor this effortless feeling into your mind,
Body and energy,
I invite you now to bring to mind a symbol or a letter.
Maybe F for flow,
P for power,
Or a symbol that just comes to mind.
Something to remind you of this effortless flow.
Really feel that,
Have a felt sense of what that feels like in this moment of ease.
What does that symbol mean for you?
Power,
Empowerment,
Flow,
Ease,
Success.
Find three words that you want to elevate in this encoded symbol.
Take a deep breath in and out,
And let that symbol be part of you.
Anchor it into your whole of your being,
From the top of your head,
Right down into the whole of you.
Let it feel that and relax your shoulders down into your heart,
Right down into your toes.
Let it be part of you.
Feel it.
As you lie there,
Sit there,
Place your finger,
Your index finger and your thumb together,
And with that pressure together,
Feel that felt sense of the symbol become part of you,
Encoding it within you.
Take another deep breath in and out,
And now take your hand again and place it on your heart center.
If you have already put them down,
I invite you to place them there.
Really imagine,
Sense or feel that symbol being part of you.
Knowing that when you bring this to mind,
This encoded powerful symbol,
You place your hand on your heart or your index finger and thumb together,
Any one of these cues will bring you back to this powerful anchoring of this encoded feeling of flow.
Now just keep imagining yourself running effortlessly across this most beautiful terrain,
Your perfect scene,
And I'll leave you now to either stay here within this beautiful place,
Breathing into your heart center and into the whole of you,
Or maybe you want to get up and just journal and draw down the symbol that you saw and what it meant to you,
But keep meditating and anchoring this image into your whole self and bring yourself back here,
Because the more you rehearse,
The more your body can sense it and will send the right signals to your brain,
Knowing it is effortlessly and easy to do.
So thank you for being here today and thank yourself,
And whenever you run,
Keep saying,
I'm doing brilliantly,
I'm flowing.
The more positive reinforcement you send to your brain,
The more it knows it is doing well and will do more for you.
I wish you flow.
