The intention here is to create a deep sense of relaxation,
So that you are better able to connect with your intrinsic self.
We'll do this first by directing our attention to explore different parts of the body,
Moving at a steady,
Guided pace.
The invitation is to feel deeply into each body part with keen kinesthetics,
Tapping into your felt sense of the present moment.
From there,
I'll start to guide you towards the future,
Via a short visualization of a day in the life of your ideal self,
And this will help you to get really clear on how you can align your mindset in a way that supports your individual purpose,
Empowering yourself to live mindfully and well when you step off of your mat and out into your everyday life.
This practice is designed for you to be lying down,
But as always,
You are in control.
Let yourself land in a way that feels comfortable and most supportive to you,
Knowing that you are welcome to adjust yourself whenever you need.
So once you feel settled,
Invite your attention to ride the wave of your next breath in,
And ride the wave of your next breath out.
Keep your attention with this flow of breath,
Feeling the soft rise of your inhale,
The subtle fall of your exhale,
And breathing rhythmically like the undulating swell of an ocean.
And if it helps,
Bring your hands to rest onto your belly,
Experiencing the deepening of your breath as the belly expands into the feedback of your hands,
The gentle relaxation of your exhale as belly relaxes back down.
Soft,
Smooth,
And luxurious.
Know that you can come back to your breath and you can come back to the body at any point throughout your practice that you need.
For now,
The invitation is to guide your attention to the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the right hand,
The back of the right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side ribs,
Right side waist,
Right hip,
Hip crease,
The right thigh,
Right knee,
Shin,
Ankle,
Sole of the right foot,
Right little toe,
Fourth toe,
Third toe,
Second toe,
Big toe,
Left hand thumb,
Left second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the left hand,
The back of the left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Side ribs,
Left side waist,
Left hip crease,
Left thigh,
Knee,
Shin,
Ankle,
Left heel,
The sole of the left foot,
The left little toe,
Fourth toe,
Third toe,
Second toe,
Big toe.
Bring your awareness to the whole right leg,
The whole left leg.
Bring your awareness now to both legs together,
Both the left leg and the right legs together.
And slowly allowing your awareness to rise up a little higher,
Drawing your awareness up to the lower belly,
Rising higher to the navel center.
Bring your awareness deep inside the navel center.
Guide your awareness now to the base of the spine,
The tip of your tailbone.
Let your awareness rest here.
Slowly your awareness begins to shift upward across the sacrum bone,
Moving further up towards your bottom most ribs,
And the space where your ribs meet your spine,
And the space between the shoulder blades.
Floating your attention up to the front of the chest,
Drawing deep within the center chest.
Let your awareness rest here at the center chest.
And breathe deeply into the center chest.
Feel the breath in the center chest.
Let your breath begin to expand,
To widen out from center chest.
Continue to grow and to spread the breath until it has filled up all of the spaces within the whole body.
Breathe your awareness through the whole body.
When you're ready,
In your own way and in your own time,
Begin to cultivate a picture of what your ideal self might look like at any point in the future that makes sense for you.
It could be 5,
10,
Maybe 15 years from now.
Allow yourself to be this image,
To be the ideal version of you.
And so you might start by sensing into your physical self.
And what does this body feel like?
And what does the body look like?
And can you expand your awareness now to include the state of your mind?
Is there a sense of clarity and ease?
And what is the overall state of your being?
The vitality,
The connectedness of your being?
Feeling yourself now as you would be at this ideal point in the future.
The invitation here is to relinquish yourself of any blockages that might be present from past conditioning.
Set yourself free from any self-imposed limitations.
Allow your experience to be purely guided by your intuition.
There is no need for you to censor your experience to align with any of society's demands or preconceptions.
Simply allow your creativity to flow as morning begins to arise.
Experiencing how it is to be your ideal self as a wave of sunlight warms the backs of your eyelids.
You might like to keep your eyes closed.
Simply become aware of the space that your ideal self has begun to awaken from.
Firstly noticing that you have woken up as your ideal self in your ideal environment.
What is your ideal environment?
Are you in a large house styled in a particular way?
Perhaps a cozy apartment?
And become aware of where this space is located,
A particular suburb or town.
And who might you be sharing this space with?
They could be of human or animal form.
Perhaps it's just you right now.
Take some time to fully explore these first few moments of your day.
Are you a get up and go kind of person?
Do you have a little more space to linger in the comfort of where you've been resting?
And take note,
Does your ideal self feel rested?
What's the process of their morning?
Take your ideal self through their daily morning routine.
Do they pop straight into the shower or head to the kettle?
Maybe they settle into a morning meditation or slip straight into some clothes for a walk outside.
And when your ideal self decides that it's time for them to get ready for work or to start their day,
Notice what the time is.
And how does that make them feel?
Experience the clothes that they choose to wear,
The way they travel throughout their day.
Do they simply stroll over to another room,
A home office or maybe they head into a studio?
Do they get onto a bike or gear up for a longer commute?
And when they get there,
Be aware of the energy of wherever they have just arrived.
Is it a large open space or an organized office?
Do they sit amongst other people and if so,
Who are these other people?
What is their connection with you?
Once you've settled yourself in here,
Take a moment to scan over your schedule.
You might have a color-coded digital calendar or a handwritten diary.
What activities and commitments have you or someone else scheduled for you?
How busy is your day?
Are there stresses in your day?
Is there room for space or achievements?
And what is it that you look forward to most in your day?
Understanding how you interact with things like technology,
Challenges,
Other people,
Perhaps family,
Employees,
Collaborators or the general public.
Take your ideal self through your ideal day.
What is it like to be dead or alive in this world?
Eventually it comes time to check your bank balance.
Acknowledge the amount of money that you owe.
Consider your spending habits and notice what your account looks like.
Your transaction account,
Your spending account and any others that you might have.
Were today's activities a form of income for you?
Were they your only form of income?
Perhaps now allowing yourself some space to consider what it is that fulfills you in your day-to-day life.
What is it that you really appreciate that makes you feel like you?
When you're ready to begin the journey home or wind up your day,
Once again take note of the time of day that it is.
Get a sense of the length of your ideal days.
Experiencing the way that you travel and the environment that you're in.
As you arrive home,
Content from your day,
Take another moment to pause.
Considering the reflection of yourself in a nearby mirror.
Watching slowly as this reflection begins to morph back into what was the old you.
Seeing yourself as you were.
Are there any words of kindness,
Encouragement or perhaps some advice that you would offer to your old self?
Now as you continue to look straight into the mirror,
Seeing the current embodiment of yourself just as you are.
Take the time to thank yourself for being exactly where you need to be in this journey that we call life.
Knowing that you are on the path.
That you are exactly where you need to be.
That who you are now is just as perfect as your ideal self.
And slowly we'll draw our awareness back to the present moment.
Feeling the soft rise of your breath in.
And the subtle fall of your breath out.
Feeling the soft rise of your breath in.
And the subtle fall of your breath out.
And the subtle fall of your breath out.
