Take a moment to settle into a relaxed position,
Whether it's laying down or seated,
And scan your body to see if there's anything you can do to be just a little more comfortable.
Your eyes can be open or closed.
Now imagine you could make a wish for anything right now.
What might it be?
What might be your intention or best outcome for this practice?
Formulate your wish into one sentence affirmation in present time.
Maybe something like feeling radiantly healthy,
I'm at peace,
Or I am deeply loved and loving.
And once you've established your wish as a one sentence affirmation,
Affirm it silently to yourself now,
Three times,
And then take a moment to recall or imagine a place where you feel a sense of calm and ease or safety.
And as you imagine yourself here,
Notice how you feel.
This safe space is a place that is always available to you.
Feel your whole body now,
All the sensations in your whole body at once,
Now sensing the movement of your breath,
The rising sensation of your inhalation,
And the falling sensation of your exhalation.
And now think of a negative thought or belief that might be wandering in your mind at times,
Like I'm a mess,
Or I don't know what to do.
And imagine that thought or belief to be true in this moment,
And notice how and where you feel that in your body.
Do you feel it in your belly,
Your heart,
Or your throat,
Or somewhere else?
Do you feel softness or tension arising in your body?
Do you feel open or closed down?
And how does that influence your life and your relationships with loved ones when you take this thought or belief to be true?
Now take some time to explore these sensations and emotions that arise from this belief.
And now turn your attention to an opposite of this thought or belief.
You choose what the most appropriate opposite of your negative thought is.
And then take a moment to imagine that to be true in this moment.
Notice and feel how and where you feel that in your body.
Do you feel that in your belly,
Your heart,
Or throat,
Or anywhere else?
And does this feel soft or tense?
Do you feel your body opening up or closing down?
And how does that influence your life and relationships when you take this thought or belief to be true?
Now take some time to explore these sensations and emotions that arise from this belief.
Now experience both opposites,
Going from one to the other,
Affirming it in your mind and sensing the response in your body.
Relaxation,
The tensing,
The warmth,
The cold,
Opening,
Closing,
Sensing how your breath might change.
And after going back and forth a few times,
Notice how both can exist at the same time.
Both thoughts and how your body responds.
The sensations that arise that might change into a sense of neutrality,
Expansion,
Wholeness.
Just notice what you feel and where you feel it.
Then bring your awareness back to your safe space that you created at the beginning and feel yourself there.
Recall your wish or intention that you set and imagine your wish to be true now.
How does your wish being true change the way you live your life?
And take a moment to notice how that feels and where you feel it in your body.
Then feel your body still aware of your wish come true,
To the degree that that's possible,
As a feeling in your heart.
And you might like to set an intention to take this feeling with you into the rest of your day.
Then gradually begin to deepen your breath,
Bringing gentle movement into your fingers and toes.
Slowly opening your eyes if they were closed.
Perhaps giving your body a stretch if you feel the need to.
And then when you're ready,
Rolling to one side,
Taking a breath there,
To eventually find your way back to a seated position.
And from there,
Taking the practice into your life.
