So begin by finding a comfortable position lying on your back,
Closing down your eyes and begin to take a few deep calming breaths,
Breathing in through your nose and out through your mouth,
Taking that breath in as it opens up in your chest,
Your ribcage,
Maybe down to your belly and as you release out,
Just allowing everything to begin to soften part by part,
Landing into your body,
Into this space,
Into this moment,
Allowing everything that is external to you to fade away as you turn your attention inwards and following two more of these breaths,
Clearing breaths and then letting go of the breath,
Allow it to return to its natural rhythm of no effort and then bring in your attention to the sensations within your body,
Feeling the points of contact between your body and the floor,
Notice any sensations on your skin,
Any areas of tension or discomfort,
Areas of softness and spaciousness,
Just following the next few gentle breaths as you soften a little more,
Bringing all of your attention to the space in the middle of your chest,
Your heart center and within this space I invite you to set your sankalpa,
A clear intention for this practice,
Maybe this is the belief that you wish to work with,
What you wish to clear and what you wish to call upon in its space,
Repeating some words and allowing any emotion,
Feeling,
Sensation to come in with this,
Placing this intention in the temple of your heart and then letting it go,
Just allow it to stay here as you now guide your awareness inwards and you're invited here to open up to your inner resource and this is a place within you of safety,
Of comfort,
Of trust,
Somewhere that you can go to at any point throughout this practice if you need a moment of being held and your inner resource may be a specific person,
Memory,
Experience,
Symbol,
Place in nature,
An animal,
Just allow this place to form within you,
Let any of your senses come alive as you explore your inner resource,
Noticing the sights,
The smells,
The tastes,
The feelings,
What you hear.
With your next five breaths really anchor yourself deeply into this space,
Observe it as this place of safety and knowing that you can come back here at any point throughout this practice and then we will now bring our attention towards different parts of the body and as I mentioned each part,
Bring in your attention towards it,
Observing sensation or anything else that comes up and then letting it go.
So bring in all of your attention to the sole of your right foot,
Sensing the sole of your right foot,
Sensing all of your right toes,
The top of your right foot,
Your right ankle,
Bottom of your right leg,
Right knee,
Top of your right leg,
Sensing your right hip,
Right glute,
The right side of your belly,
Right side of your torso,
Right side of your chest,
Sensing your right shoulder,
Top of your right arm,
Right elbow,
Bottom of your right arm,
Right wrist,
Top of your right hand,
Palm of your right hand,
Sensing all of your right fingers and let them go.
Bring in your attention towards your neck as you sense into the right side of your neck,
Right side of your jaw,
Right cheek,
Right nostril,
Sensations within your right nostril,
Right eyelid,
Right temple,
Right ear,
Sensing into the entire right side of your body,
From your head down to your foot,
Sensing a movement of energy up from the sole of that right foot to the crown of your head,
And sensing into the crown of your head,
Any sensations within the space,
And sensing your left ear,
Your left temple,
Left eyelid,
Left side of your cheek,
Left nostril,
And the sensation within your left nostril,
Left side of your jaw,
Left side of your neck,
Left shoulder,
Top of your left arm,
Your left elbow,
Bottom of your left arm,
Left wrist,
Top of your left hand,
The palm of your left hand,
Sensing into all of your left fingers,
And then let them go,
Bringing your attention to the left side of your chest,
The left side of your torso,
Left side of your belly,
Left glute,
Left hip,
The top of your left leg,
Left knee,
The bottom of your left leg,
Left ankle,
The top of your left foot,
The sole of your left foot,
And sensing into all of your left foot,
And sensing into all of your left toes,
Observing the movement of sensation throughout the entire left side of your body,
From the sole of your feet to the crown of your head,
And route your attention back to the soles of both of your feet,
And sensing the space at the base of your spine,
The base of your spine,
Sensing this space,
And drawing your attention up to the space just below your belly button,
Sensing into this space,
Build that attention up to the space above your belly button,
Your solar plex,
Sensing into the middle of your chest,
To the center of your throat,
And just noticing what comes up for you here,
Sensing into your throat,
Sensing into the space between your eyebrows,
The space at the crown of your head,
Observing the movement of sensation from the base of your spine up to the crown of your head,
And observing the sensation moving through your whole body,
Your whole physical body,
Sensation constantly coming and going,
Shifting,
Changing,
Evolving,
Sensing into the movement of your blood through your veins,
The beat of your heart as it pumps its blood,
Sensing into the movement of air and breath within your body,
Without changing your breath in any way,
And simply observe this natural rhythm,
Noticing the sensation of the air as it comes in through the nostrils,
Travels down the throat,
And gently rises and falls within the chest,
Just going to follow this breath here in and out,
Again without changing,
Simply observing,
Observing the movements of the body,
Breath in,
Breath out,
There's nothing else to do,
Just following the breath,
Being here now with the breath,
In and out softly,
Following three more breaths,
Inhale,
Exhale,
The body is breathing,
Letting go of this observation of the breath,
As you bring your attention to the sensation of heat within the body,
Sensing heat within your body,
Feel the warmth within you,
Around you,
Feeling this become warmer and warmer,
With the more attention you place,
Energy flows where intention goes,
Can you feel this heat within your body,
The body is so hot,
And then bring in your attention to the sensation of cold,
Welcoming in the sensation of cold into your body,
Feeling this cold air sweep over your whole body,
It's cold as ice,
It's thick snow,
Just allowing this cold in as sensation,
And then welcoming back in the sensation of heat,
Feel this heat within your body,
Becoming warmer and warmer,
And welcome back in the sensation of cold,
All this to sweep over your body,
Colder and colder,
And then for the next few moments,
Just oscillating between hot and cold within your body,
Welcoming in one sensation and the other,
And then letting go,
Can you welcome in the sensation of heaviness to your body,
Feel your body get heavier and heavier,
As if it is weighted down into the earth by huge rocks,
Your body as heavy as boulders,
Sinking deeper down,
Bones heavy,
Skin heavy,
Head heavy,
Welcome in the sensation,
The feeling of heaviness,
And releasing this heaviness as you welcome in the feeling of lightness,
Feeling your body become lighter and lighter,
Even more lighter,
Almost as if you are a soft feather,
Gently blowing through the wind,
Being cradled by the air,
Feeling this lightness spread through your whole being,
Your body,
Mind and spirit is weightless,
So light,
And then return back to heaviness,
Feeling the body heavy once more,
The body so heavy,
Feeling the body so light,
Weightless,
And then take the next few moments to explore heaviness,
Weightlessness,
As you flow between the two,
And then let this go,
Letting go of all observation of sensation within the body,
As you just let go of it all,
To just be here,
Feeling the body as spaciousness,
Vast,
Infinite,
Moving beyond the body,
As you expand into the spaciousness of the universe,
And within this vast web of potential,
Can you welcome in the belief,
Fear or limitation,
That you are ready to rewire,
To rewrite this story,
So welcome in this into your body right now,
Maybe you repeat the words of it,
And you begin to call in the embodied sensation,
How does it feel within your body,
Where in your body do you feel it,
As you call it in and feel it,
Experience it within your body,
Just allow it in and let it be as it wishes to be,
Without any need to change it here,
We're just welcoming it in as it is,
Witnessing,
Feeling it in its fullness,
Observing the emotion that comes through with this,
And now I invite you to choose the opposite emotion,
What would be the opposite emotion of this experience,
Can you begin to pull this into your experience,
This opposite emotion,
How would you like to rewrite this,
What would you like to fill in its space,
Welcome that into your body to your experience,
Maybe firstly repeating the words to call it in,
And begin to let it filter into your whole consciousness,
As this new belief,
This new story,
This new truth,
Lands within your field,
Within your being,
Where do you feel it in your body the most,
Are there any colours,
Visuals,
Sounds,
Words that come through with this,
Let it steep into your whole being,
And then let it go as you return back to that original belief,
Fear,
Limitation,
And again feel it once more within your body,
Pull it back into your experience and just witness how it shows up,
And then call back in that new emotion,
That new story,
Bring that back into your experience,
As you release the old one,
Call upon the new,
Again just witnessing how you experience this,
And then switching back to the original,
And let it go and come back to the new,
Feeling this new emotion,
This new belief,
This new story,
Become stronger within your body,
Opening up to receive this as your new truth,
And as you receive this into your body,
Into all of your cells,
Can you allow a symbol to begin to form that represents this,
Can you allow a symbol to begin to form that represents this,
Welcome this symbol into your mind's eye,
And as you hold the strength of this symbol,
You begin to open up here to the energy of divine white light,
Pouring down from the skies,
In through your crown,
Into your body,
This cleansing pure light filtering down,
Through your face,
Your neck,
Your arms,
Pouring through your torso,
Into your heart,
Your lower body,
Your legs,
Part by part clearing blockages,
Releasing old energy,
And deeply revitalizing you on a cellular level,
Let this light in,
Allow it to support this release of the old,
Clearing space for the new,
As you fill up fully on this light,
And from this radiant space,
You witness yourself as you take a step forwards,
Holding the pillar of courage and strength,
Supported by this light,
And supported by a deep inner knowing of your truth,
And as you bathe in this light,
You suddenly hear the noise of a bird,
You look up and above you,
You see this beautiful bird gliding around your crown in a clockwise motion,
You stand in awe as you take in its majestic beauty,
You notice a feather coming towards you,
Gently being wrought through the soft arms of the air,
As it makes its way towards your open palm,
You receive this feather,
And as you do you pause for a moment to take in the colors,
The shape,
The length,
The type of feather,
The bird then shares with you that this feather is here to support you in your release,
You look up again and notice a second feather travelling towards you,
You hold out your other hand and receive this gift,
Connecting once more with the feather,
The bird then shares with you that this feather is here to support you in calling upon an intention or dream,
These are offerings for you so you can perform a ritual in co-creation with the air element,
You take the feathers,
You thank the bird,
And then take a moment to receive the place where you are,
And then take a moment to receive the place where you are to perform this ritual outside,
You then set your devotion,
And returning your attention back to the center of your chest,
Your heart,
And you come back to your sankalpa,
Your intention,
And allowing this to take form however it needs to,
While repeating it in the present tense,
For example,
I stand in my full power and believe in my unlimited potential,
Repeat this three times,
Affirming it as truth,
Allowing your body to sink even deeper into relaxation,
As you feel a sense of warmth and comfort enveloping you as if you were being cradled by the universe,
And slowly when it feels right for you,
You can begin to bring your awareness back to your breath,
Beginning to take a few deeper inhales and exhales,
As you do,
Holding the intention of opening up to this new energy,
Setting a devotion to carry this newfound potential with you as you move through your day,
Devoting to embodying your new truth,
And in your own time you can return back to waking consciousness.
