Sit in any comfortable meditative posture.
With your spinal column erect,
Maintain a nice straight back.
Place your hands on your knees or keep your palms facing up if you wish to lay down for this practice.
Now gently close your eyes and mouth.
Let's start by taking a deep breath in through the nose and out through the nose.
In through the nose,
Out through the nose.
Focus on your breath.
Now,
Let's take a deep breath in through the nose and out through the nose.
Focus on your breath.
Draw in as much oxygen as you can into the belly.
Expand your abdominal region with each in-going breath and simply relax your abdominal region with each outgoing breath.
Take in as much oxygen as you can.
Allow your body to absorb this oxygen by pausing at the top of your breath.
Saturate your cells full of oxygen.
Now extend your pause a little longer,
Making each breath a little bit slower than the last.
Start to extend your pause more slowly and more slowly,
As you exhale.
Pause more and more now with each breath.
Enhance the saturation of oxygen into your cells with this process.
Fill your body with conscious oxygen and notice how this feels.
Notice what quality this brings to this moment.
While you hold your breath,
Tune into your heartbeat.
Can you feel your heartbeat?
Witness the sensation of your heart beating within you and how it feels to be connected to it.
Now just let your breath go.
Allow the natural,
Harmonious breath to take place.
There's no need to interrupt or disturb the flow of your natural breath.
Allow each breath to take you into a deeper state of relaxation.
Feel the coolness of your breath.
Feel the calmness of your breath.
Allow each breath to take you into a deeper state of relaxation.
Feel the coolness spread with each in-going breath.
Feel the calmness taking place with each outgoing breath.
Experience body posture becoming steady and still.
There should be no tension in any part of the body.
All muscles should be completely relaxed.
Now mentally scan your body from head to toe.
Be aware of any of the body parts that feel relaxed and with each breath spread this relaxation throughout your whole body.
Now you will rotate your consciousness throughout different parts of the body allowing your mind to move freely from one body part to the next.
Please say the name of the body part yourself.
Visualize the body part and allow the body to relax after making the mind-body connection.
Do not move the body part.
Just feel the body part with your attention.
The practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
So of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Fourth finger.
Right hand thumb.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
So of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now we're going to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
Pelvic floor.
Whole right leg.
Whole left leg.
Whole right arm.
Whole left arm.
Whole face.
Whole head.
Whole torso.
Complete awareness of the whole body.
Feel your body as one unit from head to toe.
Feel every cell in your body come alive.
Ground yourself into this moment with each breath.
Now focus your attention in your mind's eye,
Located in between your eyebrows.
Now imagine a future reality you want to experience.
Mentally rehearse a future reality you want to manifest.
Can you give your body a taste of this future reality ahead of the actual experience?
Convince your body as if this future experience was your reality right now.
Generate the feelings that represent this future experience.
Move into the space you want to attract.
This is your reality.
Have no doubt in your mind that this future reality has already happened.
Now express gratitude for this experience.
Give thanks ahead of the actual experience.
Absorb yourself in this new reality for the next few moments.
Mie Now come back to your breath.
Allow your breath for the rest of this practice.
Do not get up from the session until you feel like this future reality is in every cell of your body.
Create a clear intention of what you wish to manifest into your life.
Namaste.
