I'm going to go ahead and take a few more moments to settle into your space.
Turning off your your phone and distractions and giving yourself the next 30 minutes to be present with yourself.
And as always,
As you begin to settle into your space,
Tune in by noticing your breathing.
Just notice how you are breathing right now.
Notice the breath.
And then we'll all take a deep breath in through your nose.
Deep inhalation all the way to the top,
Filling up the lungs.
And then smooth exhalation through the mouth like you're emptying out a balloon,
All the air out.
And when you're ready again,
Deep breath in through your nose.
Inhale.
And out through your mouth.
Exhale.
One more just like that.
So deep breath in through your nose.
Nice and long breath to the top.
And then exhale all the air out through your mouth.
And then come back to the natural flow of your breath.
And then shift your attention to the sounds that you hear.
Effortlessly,
One by one,
Noticing all of the sounds that you hear.
Now begin to notice your own sounds.
So notice the sounds inside of your body.
And lastly,
Shift your attention to your body.
Notice the feeling of your body on the ground.
The feeling of your body effortless on the ground.
So now your breath is effortless,
Your body effortless.
You're tuned in to the present moment,
At our intention.
So you can repeat it to yourself three times.
I am worthy.
My being is enough.
I am worthy.
My being is enough.
I am worthy.
My being is enough.
Now bring your awareness to the right hand,
The tip of your right thumb,
Tip of your index finger,
The tip of your middle finger,
The tip of your ring finger,
Pinky finger,
Palm of the right hand,
Back of your right hand,
The right wrist,
The right lower arm,
The right elbow,
Right upper arm,
Right shoulder,
Right armpit,
The right waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
The sole of your right foot,
The heel of the right foot,
Right big toe,
The second toe,
Third toe,
Fourth toe,
And fifth toe.
Now bring your awareness to the left hand,
The tip of your left thumb,
The tip of the index finger,
Tip of your middle finger,
Tip of your ring finger,
Pinky finger,
Palm of your left hand,
The back of the left hand,
Your left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
The left waist,
The left hip,
Left thigh,
Your left knee,
The left shin,
The left ankle,
The top of your left foot,
The sole of the left foot,
The heel of the left foot,
Your left big toe,
The second toe,
Third toe,
Fourth toe,
And fifth toe.
Now bring your awareness to the back of the head,
Back of your neck.
Feel the upper back,
Middle back,
Lower back.
Feel your entire back,
The right butt cheek,
The left butt cheek,
The back of the right leg,
The back of the left leg.
Now move your awareness to the top of the head,
The scalp,
The forehead,
The right ear,
Your left ear,
The insides of your ears,
The outer rims of your ears,
The right cheekbone,
Left cheekbone,
The right nostril,
The left nostril,
The tip of your nose,
Your upper lip,
The bottom lip.
Feel the insides of your mouth,
The tongue,
Your upper teeth,
Bottom teeth,
The roof of your mouth.
Feel your entire mouth.
Feel your throat,
Right side of your chest,
Left side of the chest,
The center of your chest,
Your navel,
The lower abdomen.
Now feel the right leg and feel the left leg,
And feel both of your legs together.
Feel the right arm,
Feel the left arm,
And feel both of your arms together.
Feel the right hand and feel the left hand.
Feel both of your hands together.
Now feel the right side of your body,
And feel the left side of your body.
Feel the front of your body,
Feel the back of your body,
Feel the outer layer of your body,
And then feel the insides of your body,
Your bones,
Your muscles,
Your organs.
Now feel your entire body.
Come away of your body.
Your body is effortless on the floor.
Now begin to sense your body breathing.
Feel the sensation of the air moving in and out through your nose.
Your body is effortless and your breathing is effortless.
Notice your inhales,
Notice your exhales.
Now feel your breath.
Keep your attention on the natural flow of your breath.
Now count your breaths backwards 27 to 1,
So you're counting effortlessly on each exhalation.
If you lose the count or finish,
You go back to 27.
So no rush,
No effort.
Count your breaths 27 to 1,
Counting on the exhale.
Now let go of your count.
Just start to feel heaviness.
Feel as if your bones are made of steel and they're weighing you down and down and down.
You can't even move a finger.
Feel heavy.
Your body is heavy.
Now begin to feel light.
Imagine your bones are made of feathers.
And you're so light,
You're starting to float.
The body is light,
Floating from the ground,
So light.
And then go back to the feeling of heaviness,
Sinking into the ground.
Then go back to the feeling of lightness,
Floating like a feather.
And then welcome both feelings at the same time,
Heavy and light.
And allow both into your presence.
Feel both heavy and light.
Now,
Remember a time when you felt like you were not good enough.
Maybe a new job,
Maybe a new project,
You felt like you were not good enough.
Maybe you cooked a nice meal and you thought it wasn't good enough.
Maybe you did something nice for someone and you felt it wasn't good enough.
Can you recreate that feeling of not being good enough?
Where in your body and what feeling sensations come up when you feel like you're not good enough?
Just welcome that feeling.
And now remember a time when you felt valuable,
Maybe you did something for someone and you felt valuable,
Like you did something.
Recreate that feeling in your body and mind.
Where in your body do you feel valuable,
Like you're worth it?
And go back to that feeling of not good enough.
Go back to that feeling of valuable,
Worthy.
And then welcome both at the same time,
Not good enough and good enough.
And now visualize your body resting on the ground.
And then visualize your spine.
And visualize a warm golden light radiating out of your spine,
Like a glowing light.
And visualize that light expanding out of your spine to cover your entire body.
This is your inner light,
Your self-worthiness.
That inner light radiating,
Cover your entire body.
And feel that sense of worthiness as the light covers your entire body.
And as you continue to rest in stillness,
Come back to your resolve,
Your intention,
Your intention to awaken that self-worth that's already inside.
You can repeat your resolution three times.
I am worthy.
My being is enough.
I am worthy.
My being is enough.
And now slowly and gradually we'll start to bring the awareness back.
Begin to wiggle the fingers and the toes.
And then bend the knees one at a time.
And when you're ready,
Roll into fetal position.
And when you're ready,
Come up to sit,
Keeping your eyes closed.
When you're ready to close out your practice,
You can take your hands at the center of your chest.
And then we'll take a long deep breath in,
Inhale.
And then out through the mouth,
Exhale.
Thank you.
