Begin by making yourself very comfortable and at ease.
Recognize that in this very moment the expression of your freedom lies in you making yourself comfortable and at ease.
For me this usually is sitting with my back straight but not rigid,
Resting my feet on the floor,
My hands in my lap.
Allow any discomfort or tension to soften and dissolve.
Recognize your power to be free right now in that space where senses are diminished.
Can you move inward beyond vision,
Sound,
Touch,
Smell,
Taste and thinking and begin being aware of your breath?
If you feel called to it,
Take one or several deeper breaths that will make you aware of the process of in-breath and out-breath,
Expansion and contraction.
Your breath is the gateway into freedom.
Freedom from all habitual thoughts,
All habitual sensations.
It doesn't mean that there's no thoughts or sensations but simply you recognize for what they are.
Simply a product of your past experience,
The projection of what there was.
Now you have choice,
You have free will to decide whether to stay captivated by them or bring yourself back into relaxation,
Into ease,
Into the present moment.
In-breath,
Pause,
Out-breath,
Pause.
This is the language that your nervous system recognizes as,
I'm okay,
No need to be stressed,
No need to be anxious.
Talk to your nervous system in the language of breath.
In stage two,
Begin directing your breath through the center of your heart,
Activating the neural network that surrounds your heart.
Neural network that sends information to your brain and right now that message is,
I'm okay,
I'm at ease,
I am relaxed,
Peace and quiet and stillness.
In-breath,
Pause,
Out-breath,
Pause.
Within one breath,
There are two periods that Viktor Frankl describes as growth,
As freedom.
Now stage three,
Slow down your breath.
This way,
You reinforce the message that you send to your body and mind,
I am okay,
I am at ease,
I am relaxed.
That moves you closer to the state of harmony,
The state of heart-brain coherence,
Where your body and mind work in unison,
Exploring the freedom,
Exploring conscious awareness of the present moment.
Each breath that you take in a conscious way brings you closer to freedom,
Freedom that only can be experienced in the now.
The past is behind you,
The future is ahead and you are right here,
Right now.
Free to choose,
Free to experience whatever you choose.
One breath at a time,
It may happen that you will wander outside of the present moment into the thoughts of the past,
Into the anticipation of the future and that's how you experience your brain,
The manager who projects the future,
Dwells on the past and right now,
I invite you to say,
I appreciate you,
My brain,
But I choose to stay in the present moment,
Connected with my breath,
Connected with freedom and I am here by your side to support this,
To support you in this journey and now it is time to return,
Express your gratitude for everything that you experienced,
Both the part that comes from your brain and the part that comes from outside of your physical senses,
The stillness,
The space,
The openness.
Express your gratitude for the experience that you had on the conscious level but also for everything that happened on the level that you are not yet aware,
For all the information that you have received that will unfold in the hours and days to come.
You did great service towards your body and mind,
Even if it's not obvious on the conscious level.
Every cell in your body gives you thanks for this time you have given yourself.
And I assure you,
Operate optimally right now,
Your nervous system is well regulated,
Your hormonal system is in harmony,
All organs operate and secrete beautifully.
And now to come back to physical reality,
Begin the return journey of reconnecting with your senses,
Your vision,
Even through your eyes closed,
Seeing dark and brighter spots,
Your hearing,
Listening to my voice and all the external sounds that come to your awareness,
Smell and taste,
Even if they are not that pronounced right now,
You can be aware of them.
Finally,
Sense of touch,
Exploring the boundaries of your physical body,
Connecting you with the space around you,
Chair underneath you,
Floor that supports you,
Your feet,
Your hands.
And finally,
Add some physical movement by wiggling your toes,
Moving your fingers,
Very gently tilt your head to the left,
Feeling muscles in your neck stretching and flexing.
Tilt your head to the right,
Back to the center and joyfully take one deep breath in through your nose and out through your mouth.
And when ready,
Open your eyes and welcome back.
