So,
Just continuing to take a few moments to settle in for today's practice.
Checking in with the body to see if there's anything else that the body needs to feel 5-10% more comfortable.
And making any further adjustments now,
Wanting the body to be as comfortable as possible for the practice.
If using the practice at bedtime,
Making sure you're in the position in which you normally fall asleep.
And beginning the practice by becoming aware of your breathing.
Starting to follow the breath coming into the nostrils,
The chest,
The belly.
And then easily following the breath as it finds its way back out.
The mouth,
The nose,
Whatever feels comfortable for the body.
And becoming aware of the weight of the body.
And silently letting the body know that there is nothing to do right now.
Giving the body permission to completely let go and relax.
Feeling all the muscles letting go little by little into the surface upon which it is resting.
And noticing any tension or stress in the mind today.
A worry about the future.
A to-do list.
Perhaps something from the past that the mind keeps replaying.
Just picture yourself placing these all to the side now.
Letting them know that you're giving them a little time out for the practice.
And if they need you,
You will come back for them when the practice is through.
And if using the practice at bedtime,
Letting them know you'll be back for them in the morning if they need you.
And letting go of doing,
Trying.
Letting the doer in you know that there is nothing to do right now.
It is time to let go and relax.
Becoming your experience whatever it happens to be today.
Remembering there is no right or wrong.
It's perfectly fine to fall asleep,
Drift off,
Perhaps float in and out.
Stay awake.
Trust you will get whatever you need from this practice today.
And checking in with your surroundings.
The room.
The sounds.
Feeling the surface that is supporting your body.
Remember that you are always supported.
And taking a few moments to find your intentions for this practice.
What you would like to get most from the practice today.
Perhaps an intention to feel more rested.
Perhaps to feel and release a certain symptom or feeling in the body such as pain.
Perhaps an emotion such as sadness,
Anger,
Fear.
Perhaps to receive guidance or clarity on a problem or situation.
To connect with courage,
Trust or acceptance.
Perhaps even to sleep deeply and peacefully.
And when you find your 1-2 intentions,
Just silently affirm them.
Knowing they will remember you throughout the practice.
And finding your heart's desires now.
Wishes and prayers for you in your life.
Perhaps having to do with health.
Love.
Purpose.
Spirituality.
Money.
And when you find your desire,
Putting it in a sentence in present tense.
And silently repeating it to yourself.
Affirming it three times.
Perhaps I am always loved,
Guided and supported.
I am always enough.
I am receiving with ease.
I am healthy and healed.
Affirming your heart's desire three times and visualizing yourself living it.
Feeling it deep in the body.
Already true.
And then again taking a few moments to connect with your breath.
And just following the breath as it is gently,
Easily coming in and out of the body.
The breath in the nostrils.
Chest rising and falling.
The belly rising and falling at its own easy pace.
And for a few more moments just continue to follow the belly rise and fall as it is naturally happening.
Remembering that you are not trying to deepen,
Change or fix your breath in any way.
Just showing up with it as it is naturally happening.
Knowing it is a messenger.
Letting you know if you are in or out of balance in your life.
And if the mind wanders,
Know that that is normal and just gently bring it back again.
Back to the belly rising and falling.
And then allowing your attention to move.
Moving to feelings,
Sensations that are present in the body today.
And we are going to take a few moments and rotate your attention through your physical body.
Just noticing as we go through each area what sensations or feelings are present.
And there might be some feelings in one area and you might feel nothing in another.
Remember that whatever you feel or find in the body today is just fine.
And first becoming aware of sensation in the mouth.
The lips.
The ears.
The nose.
The eyes.
The forehead.
The scalp.
The back of the head.
The back of the neck.
Sensation in the arms.
And first bring your attention to sensation in the right arm.
Starting at the right shoulder.
And then slowly moving down the right arm.
Moving all the way down to the right fingertips.
And becoming aware of sensation in the left arm.
The left shoulder.
And then beginning to slowly feel down the arm.
All the way down.
To the left fingertips.
And becoming aware of sensation in the torso.
The chest.
The belly.
The pelvis.
And then moving to the back of the torso.
The upper back.
The middle back.
The lower back.
The buttocks.
And then becoming aware of sensation in the legs.
And starting first with the right leg.
The right hip.
And slowly feeling down the right leg.
All the way down to the right foot and toes.
And then moving to the left leg.
The left hip.
And slowly tracing down the left leg.
All the way down.
To the left foot and toes.
And then becoming aware of sensation in the whole body.
All parts of the body.
Gratitude for the whole body.
And all of the messages that it brings.
And then taking a moment to find a feeling or area of the body that has been speaking to you the loudest today.
It might be pain.
Fatigue.
Some other discomfort or weakness.
Perhaps an area in the body that is holding weight.
And when you find the feeling or area,
Just letting yourself be with it for a few moments.
Not trying to fix it or change it.
Remembering it is just a messenger.
Letting you know that you are out of alignment or balance in some area of your life.
Silently inquiring to the feeling or area,
Why are you here?
And what is it that you are trying to show me,
Tell me?
And then listening with an open curiosity.
And then silently thanking the feeling or area for the message.
And perhaps you didn't hear anything at all today.
Whatever you heard,
Just remember that you are meant to receive information in divine time.
And allowing your attention to move from feelings to emotions.
And finding an emotion that needs your attention today.
Perhaps one that you've been stuffing today or perhaps you've been stuffing for months or years or a lifetime.
Perhaps it is anger,
Grief or sadness,
Fear or anxiety,
Insecurity.
And thinking of a memory,
A time when you were experiencing this emotion.
Letting you to fully invite it and feel it in the body.
Remembering that this emotion again is just a messenger.
Letting go of the memory and stay feeling this emotion just a few moments longer.
Feeling it in the body.
And now remember a time when you were experiencing an opposite emotion,
Perhaps joy,
Acceptance,
Security,
Peace,
Trust.
For a few moments,
Feeling this opposite emotion.
Feeling it in the body.
Releasing the memory but continue to feel it in the body.
And then begin to move back and forth between your emotions.
Welcoming and feeling one in the body.
And then welcoming and feeling the opposite.
Back and forth several times at your own pace.
And when that feels complete to you,
Welcome and feel both emotions.
Welcome and feel both in the body.
Remember the mind can't do this.
Let go of the mind.
Feeling both,
Welcoming all parts of you.
And just noticing how it feels to welcome both in the body,
The mind.
And finding now a thought or belief to work with.
Perhaps a thought or belief that has been holding you back from healing,
Health,
Accepting yourself,
Fully living your passions or purpose,
Receiving money,
Love.
Perhaps the belief that I'm not good enough.
I'm all alone.
I'm not worthy of receiving.
I'll never heal.
When you find a belief to work with today,
Hold it as true for a moment.
Silently repeat the belief to yourself several times.
And notice how and where you feel in the body when you hold this belief.
There might be an emotion arising.
Memories,
Images,
More thoughts.
Remember whatever you're experiencing is fine,
No right or wrong.
And then finding an opposite belief.
Perhaps I am always enough.
I am worthy of receiving.
I'm always supportive.
I'm healing more every day in divine time.
When you find your opposite belief,
Hold it as true.
Silently affirming it to yourself several times.
And notice how and where you feel in the body when you are holding this opposite belief.
Perhaps an emotion is arising.
Images,
Thoughts.
Remember that whatever you're experiencing is fine.
Everything's welcome here.
And then taking a moment to hold both beliefs.
Picture yourself holding a belief in each hand.
Everything welcome,
All parts of you.
And just noticing how it feels to welcome,
How it heals the body and the mind.
And beginning to reconnect now with your personal power.
Finding one that you need to help heal a situation.
Perhaps in the past or the present.
Or to take a certain action in your life.
Perhaps connecting with courage,
Trust or acceptance,
Peace.
And remember a time in your life when you were experiencing this personal power.
Create it into the body and mind.
And as you stay with the memory,
Notice feelings in the body.
Emotions,
Thoughts,
Images,
All associated with it.
Notice it as if it's happening right now.
And let go of the memory but continue to experience this personal power.
Feeling it in the body,
The mind,
The heart.
Remember that this memory,
This experience did not create it.
It has been present all along.
Always existing in you.
And anytime you are feeling challenging,
Difficulty or struggle in your life,
You can always connect with your personal powers.
Bringing you a sense of strength,
Balance,
Harmony,
Peace.
And now connecting with your something bigger.
Perhaps God,
Universe,
Source,
Mother nature or your higher levels.
Letting it know that you would like to connect and receive support,
Guidance,
Clarity.
Focus on a problem or situation in your life.
Perhaps related to your health,
A relationship,
Your business or money.
And silently asking your question.
Sending out your prayer.
Then waiting,
Listening or feeling for an answer.
Having feeling for a few moments.
And knowing that your answer will come to you in divine time because you are always loved,
Guided,
Supported.
And take a moment to notice how you are feeling.
Resting just as you are.
Knowing there's no need to change or alter your experience.
Whatever you experienced is fine,
No right or wrong.
And again,
Remember and affirm your heart's desire for health,
Healing,
Guidance,
Happiness.
Visualizing yourself living it.
Feeling it deep in the body.
The heart.
Already true.
Right in this moment.
And if using this practice during the day,
Slowly and gently coming back again to the room,
The sounds.
Slowly slowly waking the body,
Always honoring the body.
And if using the practice at bedtime,
Continue to gently drift off to deep,
Peaceful sleep.
Knowing from deep within you are healthy,
Worthy,
Always loved and supported each and every moment,
Every day.
And may you take this practice into the rest of your day and evening.
And thank you for practicing with me.
