Now once you're in a position that creates that ease,
What I invite you to do is to place your hands on your chest.
When you place your hands on your chest,
I want you to stop looking out there and begin looking in here.
I invite you to close your eyes and from an optical perspective we're going to create sensory deprivation.
The key to living a more whole,
Connected and vibrant life is about getting connected and whole inside here.
Next thing I invite you to do is to close your mouth.
The mouth is for eating,
The nose is for breathing.
And start to become aware of your breathing.
And become an observer of your breath.
Is your breath fast and shallow or is your breath long and slow?
Keep your hands on your chest.
This is what we call in neuroscience your heart plexus.
Heart plexus is 15 times more powerful than your brain.
Yet most of us operate just from our head not from our heart.
The journey of wholeness and connection begins by more deeply connecting with our mind-body temple in the heart plexus.
Whatever your heart is doing,
Whatever your breath is doing,
I invite you to lengthen the depth and duration of your breath.
Try to feel your entire ribcage expand with every inhalation.
To the front,
To the back,
To the sides,
Above.
And below your ribcage where your diaphragm is.
Diaphragm is like a balloon with every inhalation.
Try to imagine it expanding deep into your pelvis.
Long,
Slow,
Deep inhalations.
This creates heart coherence.
Where attention goes,
Energy blows.
Your breath moves your life force and your energy through your nervous system.
Now that you have attention on your inhalations,
Bring some awareness to your exhalations.
As long and as slow as your inhalations are,
Let's make our exhalations slightly longer than our inhalations.
Long,
Slow exhalations expelling all the air from your entire system.
End that exhalation with a slight pause and begin your next cycle.
Our mouth is closed.
We are only breathing through our nose.
We are using breath to move energy and to connect with our heart plexus.
Bring your awareness to your diaphragm on your next exhalation.
Feel your diaphragm completely squeeze from your lower tummy into your ribcage,
Into your heart,
Expelling every ounce of breath.
And with your inhalation,
The exact opposite,
Expanding your diaphragm deep into your lower tummy,
Deep into your pelvis.
You find your mind wandering,
Bring your attention and your focus back to your nose,
Back to your breath,
Back to your mind-body temple.
The mind always needs something to focus on.
So let's focus on the essence of who you are.
An energetic being living in the vehicle of your mind-body temple.
Breath is energy.
Breath is life force.
Life force moves through your entire nervous system.
Presence is in this moment.
Nothing else exists.
Nothing from the past,
Nothing from the future.
The only thing that exists is the peace and serenity of this moment.
As we practice harnessing the power of this moment,
Our life becomes a string of presence and present moments.
Keeping your mouth closed,
I invite you to bring a smile to your face.
This smile activates a very special part of our biology.
It activates the parasympathetic nervous system,
Creates coherence within the mind-body temple.
Coherence is connection,
Wholeness,
And oneness.
The simple act of a present smile activates our ligand system,
Changing our neural peptides,
Our neurotransmitters,
And our hormones in here.
To that of wholeness,
Connection,
And vitality.
You are the conscious creator of your inner world.
Continue to breathe.
Continue to stay connected.
If your mind wanders,
Bring it back to your breath.
Smile on your face as you keep your hands on your chest,
Connecting to your heart plexus.
As you create coherence,
Unity,
And connection in here,
When we step into our world,
We prime our nervous system to look for the same out there.
It's only then that we look for unity,
Connection,
And wholeness in our outer world.
As we heal and we connect,
The world out there heals and connects.
As you're feeling that deep sense of connection within yourself,
Ask your mind's eye what you would like to see more of in the world,
In your world.
What goodness would you like to see in your world?
With your family,
Or friends,
Neighbors,
Your community,
Your city,
Your country,
The entire world.
You are the creator of both your inner and outer world.
You have that much power.
Allow yourself to see that goodness out there in the world.
Allow that movie to play in your mind's eye.
Allow yourself to hear that goodness out there in your world.
Allow yourself to smell that goodness out there in your world.
Continue to breathe.
Continue to be connected.
Allow yourself to feel,
To touch that goodness out there in your world.
Allow yourself to taste that goodness out there in your world.
Allow a deep sense of intuition and gut feeling to emerge from the goodness you are surrounded by.
The more we incorporate all six perceptions of your nervous system,
The more we embody the state of being in which we desire.
Feel your body stay connected.
There is no separation between your inner and outer world.
Our outer world is just a mirror of where we are within ourselves.
And as we create neural coherence in here,
We create coherence out there.
We create a world with more love,
More peace,
More connection,
More unity,
More wholeness.
Allow the energy of coherence to radiate from your heart out in every direction into your world.
The front,
The back of your heart,
The sides,
Above and below.
Imagine this ball of white light just expanding in every direction.
Imagine all the people,
Places,
And things in your world.
Continue to breathe.
Continue to smile.
Continue to be whole and be connected.
Just only through this state,
The essence of who you are begins to fully emerge.
With the intention that we begin to bring this state of wholeness and connection,
Presence,
Love,
And unity to every part of our lives.
Always remember this technology is here and available for you at any time.
There's an intelligence in the universe.
You are a subset of that intelligence.
You are an innate being of intelligence that just needs cultivation and nurturing.
Every time you cultivate and nurture the essence of who you are,
You're more authentic,
More connected,
Whole cell,
More fully emerges.
You are a being of beauty and perfection.
As you begin to slow your breathing,
Begin to become aware of your mind-body temple and come more fully back into your body.
Begin wiggling your toes and your fingers.
Begin rotating your ankles and your wrists.
Begin moving your arms and your legs.
Begin rotating your pelvis and torso side to side or up and down.
Begin rotating your neck side to side,
Up and down,
Front to back.
Take your hands and begin rubbing your forehead,
Rubbing your temples,
Rubbing your cheeks,
Rubbing your jawline,
All the way to your chin.
Take your fingers and rub your earlobes and begin working your way up your ears all the way to the back of your head,
Rubbing your scalp,
Rubbing the top of your head.
And when you're ready,
You may open your eyes.
Thank you for taking this time to cultivate more coherence,
More wholeness,
More connection.
