We start our practice by checking in with the body.
Feel the body.
What can you feel?
Be aware of the physical sensations in the body.
Now notice your breath.
Each time you exhale,
Let something go.
Letting go of any stress.
Letting go of any worries.
Letting go of any unsettled energy.
Thoughts will come,
Thoughts will go.
Let them come and let them go.
Keep your attention in the body.
Just being mindful of all the physical sensations.
Disengage from the mind by noticing the breath.
Let your noticing be effortless.
Simply watching.
Observing.
Witnessing the breath.
With each breath,
Invite the feelings of peace into your body.
Feel a wave of easiness taking over the body.
With each breath you feel more grounded,
More present,
More mindful of this moment.
You are exactly where you are meant to be.
Now follow my count as we start to take in deeper breaths.
Breathe in.
One.
Two.
Three.
Four.
Breathe out.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Ten.
Five.
Six.
Breathe in.
One.
Two.
Three.
Four.
Five.
Breathe out.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Breathe in.
One.
Two.
Three.
Four.
Five.
Breathe out.
One.
Two.
Three.
Four.
Five.
Six.
Breathe in 1 2 3 4 5.
Breathe out 1 2 3 4 5 6 7.
Breathe in 1 2 3 4 5.
Breathe out 1 2 3 4 5 6 7.
Breathe in 1 2 3 4 5.
Breathe out 1 2 3 4 5 6 7.
Now continue to take in deep full breaths at your own pace.
Aim to make each breath longer than your last.
Now let's add a breath hold into our breathing.
Follow my cues.
Breathe in 1 2 3 4 5.
Hold 1 2 3 4 5.
Breathe out 1 2 3 4 5 6 7 8.
Now continue to take in deep breaths.
Pausing for a moment at the top and bottom of each breath.
Expand the belly out with each inhale and relax the belly with each exhale.
To take in deeper breaths,
Feel your ribcage expand.
Imagine the body to be like a balloon blowing up on the inhalation and pull the belly in on the exhalation releasing all the air from the body.
Now let's take a breath hold into each breath.
With each exhale,
Feel your body sink into the air.
With each exhale,
Feel your body sink into a deeper state of relaxation.
Now let's spread this relaxation throughout the body.
Now channel your attention into the heart center located in the middle of your chest.
Gratitude is a powerful energy that not only heals the body but elevates your mind.
Let's cultivate the feelings of gratitude by giving thanks for our blessings.
Express gratitude for the blessings in your life.
Are you grateful for your breath?
Are you grateful for your health?
Are you grateful for your family?
Learning how to invoke the feelings of gratitude will enhance your quality of life.
Think of a moment in your life that you are truly grateful for.
How did you feel in this moment?
Stay in this feeling.
Focus more on the feeling than the memory.
Take this time to radiate the energy of gratitude.
Feel this essence in every cell of the body.
Now envision a future you want to create.
What does your ideal future look like?
Vision and experience that excites you.
Where would you like to be in the future?
Once you reach your goals,
What does your life look like?
Tell yourself a story that represents your highest potential.
And now feel it.
If all your prayers came true,
What would you feel like?
If all your dreams came true,
What would you feel like?
Elevate your emotions to match the vision of your future you want to experience.
Feelings and emotions are the signature of experiences.
Learning how to feel grateful for experiences you want to manifest sets a blueprint in your mind of exactly what you want to create.
If you want success,
You must feel success.
If you want love,
You must feel love.
Now I ask you to mentally chant thank you,
Expressing gratitude for your new reality.
Can you give your body a taste of the future ahead of the actual experience?
The more you can feel this future,
The more you prime your brain to come into alignment with your desired reality.
Keep rehearsing your future reality.
Get excited about your vision and give your body a taste of what this new life feels like.
Stay in this feeling for the rest of this practice.
As we come to the end of our session,
Don't lose connection of this feeling.
Stay connected and radiate the energy you want to manifest.
Move into the space you want to create.
To conclude this practice,
I ask you to take in three easy breaths.
When you are ready,
Gently open your eyes.
