Hi everyone,
This is Dr.
Liz and this meditation is to seal in your goals.
Go ahead and get into a comfortable position.
Close your eyes or look down towards the tip of your nose with a softened gaze.
Take a big breath into your belly and an even longer exhale out.
Let the shoulders come away from your ears,
Let the jaw release and soften the skin around your eyes.
Let all the muscles of the face relax and release.
Now allow a wave of relaxation to start above your head,
Move through your body and go beyond the tips of your toes.
And if you like you can do this again and this time give it a beautiful color or sound or feeling.
And if it's still going while I'm talking that's totally fine or if you do it multiple times quickly that's fine too.
However you choose to do it is good and okay.
Now go more deeply into relaxation even if that's incremental.
Your mind may jump and wander around during this process,
That's okay,
Don't place any judgment on yourself for that,
It's just how the mind works.
But if you like you can bring your mind back to your breath or that wave of relaxation at any time that you like.
For now bring to mind a time when you felt really good about yourself and something you just did.
This could be a very small action like noticing a beautiful flower or tree,
Being present in the beauty of that moment.
This could be a much larger action like a long-term goal that you set and accomplished.
But notice the feeling in your body when you bring it to mind.
Notice where you feel it in the body.
It may feel like it's just in the mind,
It may feel like a certain area of your body though.
But we're going to seal in this feeling by bringing the pads of the first finger and thumb together on the hand that you write with and pressing gently.
This is an anchor,
You're anchoring in the good feeling.
Now release the first finger and thumb.
Now press them together again gently.
Release.
And now press them together again a third time with a deep inhale and then release on the exhale.
Wonderful.
Now bring to mind one or more goals that you have for the future.
Maybe just one goal comes to mind,
Maybe it's 15 or 30.
It may look like words scrolling across your mind,
It could be images or just a feeling.
Perhaps you see yourself typing out that goal or writing it down somewhere or making an image of it.
Just let them come.
And now bring back the good feeling in your body that we just created and anchored and keep this feeling with the new goal or goals in mind.
Imagine or feel the situation and imagine or feel or sense doing the actions that need to be done to reach the goals.
We're going to once again anchor them into your mind and body by bringing the pads of the first finger and thumb together on the hand that you write with and pressing gently.
Here we go.
Anchor and release.
Now inhale,
Press them together again,
Anchor,
Exhale and release.
And a third time,
Inhale,
Anchor,
And release on the exhale.
Wonderful.
Now you can do this multiple times for specific goals or you can let this process suffice for multiple goals.
But for now,
Take some bigger,
Deeper breaths,
Shift your awareness back into yourself,
Into your body,
Into the place that you're in.
And take some time to acknowledge your practice and acknowledge your efforts.
Peace.
