This is a short routine that you can do every morning or before you start a created project.
To do this sit upright in a chair with your feet flat on the floor and with your arms on your armrests or on your lap but not crossed.
I just want you to be aware of the tension in your body.
We hold a lot of tension in our body.
Now is the time to let it go.
In your forehead,
In your cheeks,
In your jaw.
Pay attention to the position of your tongue.
Let it lie flat at the bottom of your mouth.
Let the tension flow out through your neck,
Down your shoulders,
Down your arms,
Into your fingers.
Give your fingers a little waggle.
Bring your attention to your chest,
Down through your stomach,
Into your pelvic floor.
Let the tension flow down through your thighs,
Through your knees,
Through your shins,
Through your ankles,
All the way to the feet,
All the way to your toes.
Give your toes a little waggle.
Place your hands on your belly so that your fingers just touch lightly.
Then breathe in so that your belly really expands and your fingers move apart,
Really using your diaphragm.
As you breathe out,
Breathe out slowly with the breath about four times the length of the in breath so that the fingers touch again.
So breath in and a slow breath out.
Do that four times.
Now gently just place your hands on your lap and we'll move to the next part of the exercise.
You can do this with your eyes open or your eyes closed.
Atsuapos,
Just move your eyes up to the top and to the right,
And then down to the bottom and the right,
Across the bridge your nose,
Up and to the left,
And then down to the bottom,
Then over to the top and the right,
And then down to the bottom and the right,
Across the bridge of your nose up and the left.
And now do this in a smooth motion,
And if you know the infinity sign,
Imagine your eyes are tracking that infinity sign,
You've got a pair of glasses that look like the infinity sign.
And once you've got the hang of that and you're doing it smoothly,
Just reverse the direction.
So move your eyes to the bottom and the right,
Up to the top and the right,
Across the bridge of your nose to the bottom and the left,
Up to the top and the left,
And again across the bridge of your nose to the bottom and the right.
And just continue that action as smoothly as you can.
You can do the next part of this exercise with your finger on your nostril,
Or you can try and do it without.
But this is called nostril breathing.
You're probably not aware of this,
But as we go through the day,
We breathe through different nostrils.
And when we breathe through the left nostril,
We take more oxygen and energy into the right brain.
And when we breathe through the right nostril,
We take more oxygen and energy and attention into the left brain.
So let's start just by breathing through the right nostril.
And as I said,
You can hold the left nostril closed if that helps.
Do this seven times.
In and out through the same nostril.
In and out.
In and out.
And if you can,
Try and make your belly expand at the same time.
And now switch nostrils to the left.
So again,
You can hold your right nostril closed if that helps.
And in through the left.
And out through the left.
And in through the left.
And out through the left.
And if you can,
Making your belly expand on each in-breath.
Now place your hands back on your lap and become aware of your thoughts.
As each thought comes in,
Ask it where it came from,
Who sent it,
And for what purpose.
Just notice how as each new thought comes in,
It replaces the thought that was there before.
Pay attention to the direction the thought comes in.
Where it is in your brain and in your body.
What shape it is.
What colour it is.
What tone it is in.
Is it a question?
Is it a command?
Is it a voice?
Is it an inspiration?
An idea?
A new thought stream?
A new way of being and doing?
And if any inspirations and ideas come in as part of this thought flow,
Just ask your unconscious mind to remind a conscious mind about them when you finish this visualisation.
And just relax into the thought flow.
Any questions?
Sometimes you may feel a little dizzy after this exercise,
So spend a little time now coming back into your chair,
Paying special attention to your feet and feeling firmly rooted to the floor.
And now take another deep breath in and breathe out slowly.
Let your attention come back into the room if you've got your eyes closed,
Open your eyes,
Come back into your body.
Begin your task with new and invigorated energy.
