Welcome to this guided practice where we'll be using the power of visualization to look ahead to and rehearse the day ahead.
So over the next few minutes we'll be really leaning into the mind-body connection,
Giving your nervous system a chance to become really familiar with what is to come in the hours ahead of you.
And what this will do is allow it to feel more comfortable,
Safe and at ease while beginning to rewire perhaps some of those old patterns that we all carry and opening possibilities for new outcomes and experiences both in the mind and in the body for today.
So you can do this practice however meets you and your body this morning,
Whether that's lying in bed,
Whether that's seated,
Whether that's standing,
Whatever suits you,
But just take a moment to find your spot.
And once you're settled,
Just take a moment to really arrive.
Maybe bring your attention to an anchor that tells you you're here and now.
Maybe the feeling of your feet on the ground or the breath as it flows in and out of your body.
And before we look ahead to today,
What I want you to do is just take a moment to release anything that's come before this practice,
Even if that's just the sleep you're transitioning out of.
And we can encourage this process by taking some breaths together.
So with me,
I'd like you to take five breaths and we'll be breathing in through the nose,
But with two sips.
So you'll breathe in all the way and then just take an extra little sip at the top as if it was a drink and then let it all out through the mouth with a real focus on releasing and letting go of anything that's going to prevent you from being present in this practice.
So with me,
Breathing in through the nose,
An extra little sip at the top and letting it all go.
And again,
In through the nose,
A little extra sip of air and out.
Breathing in,
Sip and out.
Another two breaths on your own.
Really letting everything release and let go on the exhale.
Shoulders dropping.
And the last breath,
Just bring to mind anything you want to release with that out breath.
Feeling it leave you as you exhale all of the air.
And then just allowing your breath to settle,
Your body to settle,
Noticing how it feels now you've connected to your breath and released the night and what's come before.
Maybe really bringing your attention inwards for the first time today.
And just noticing what's there and from that place of recognition of what's present whilst bringing self compassion to what you're feeling.
I'd like you to also reflect and choose what you want to embody today.
What would you love to take with you for the rest of today,
To hold in your body,
In your nervous system?
Maybe that's calmness,
Confidence,
Energy,
Safety,
Connection,
Adventure.
Allow yourself to settle on something that feels just intuitive today.
And maybe as you're doing that,
A time and a place comes to mind where you've maybe felt that way in the past to allow your mind to go there,
To experience it.
And as you do that,
Just notice the qualities of that feeling and invite them into your body.
So continuing to have that soft focus on your breath,
Just notice how that feeling feels in your body,
In your posture,
The way you're holding yourself,
Maybe even the expression on your face,
Maybe the depth of your breath,
The openness of your mind or your body and be with it and breathe with it for just a few seconds.
And as you continue to breathe in a way that feels like it matches your intention,
I want you to imagine that in front of you,
That's just popped up out of nowhere,
Is a movie screen,
Just the right size for the place that you're in.
And I want you to see on that movie screen that there's an image of you.
It's an image of you doing something today.
Maybe it's something specific that you are going to embark on.
Maybe something that in the past you would have found challenging,
Triggering even.
Or maybe you just want to see yourself on that screen,
Ready to float through the whole of your day.
And as you see yourself on that screen,
That's lovely cinema screen in front of you,
Just imagine you've got a remote control in your hand and you're pressing play.
So now I want to encourage you to watch yourself flowing through whatever the activity is or series of activities today,
But with that embodied intention that you've just uncovered.
And watch yourself and notice,
What is it like?
What are you like when you're embodying that?
How are you moving through what you're doing?
What does your body language,
Your posture look like?
How are you interacting and opening yourself to the people that are there,
If there are any?
How are you breathing?
And how do you look like you're thinking and responding to what's happening in your body or outside of it?
What's your energy and your mood like?
Just watch and notice and observe.
And now we really want to further invite this experience into your nervous system,
Into your body to really make sure you felt it.
So now just imagine you can get up and walk into that screen and you now become that experience that you're going to have later on today,
But this time rather than watching you are embodying it.
So really with that breath inviting it into you,
Flowing through in your mind what you're going to be doing,
The activity,
The series of activity,
Whilst noticing how it feels in your breath,
In your body,
In your connection to others to do that from this place of intention of everything you want to embody today.
If you want to get up and move to really step into that,
Then please do that,
Taking the next minute to flow through the activity or the time as if it was now,
Rehearse it.
And then before you leave this movie screen and this experience,
Just finding a way to anchor this feeling into your body so you can tap into it later in the day if you need to.
Maybe it's a hand somewhere on your body,
Feet on the ground,
Texture of your clothes,
Whatever it might be.
And then once you've anchored that feeling,
Stepping out of that movie screen and returning back to the present moment where you are now.
And remember you can revisit this any time,
Any place.
I hope that this practice has left you feeling ready and excited for the day.
This is a practice I really recommend to do every morning if you can,
Or as frequently as is accessible to you.
I found it really powerful in my own journey,
In my own practice.
So all that's left to say is thank you very much for being here.
As ever,
I always love to hear how you found the practice,
What your experience was.
So please feel free to let me know in the comments or in the ratings and reviews.
I always like to connect with who's on the other side of the microphone.
And I will really look forward to practicing again with you soon.
