Find yourself in a comfortable position where your spine can be tall and straight.
Allow your muscles to relax and allow your face to soften.
And let the eyes gently close.
Begin by bringing your attention inward to your breath.
Notice that rising and falling,
The natural rhythm of the breath.
Without trying to change it,
Just witnessing how it feels at this point in time.
And taking notice of any qualities of the breath itself or of the emotional state that may be attached to the breath.
Again,
Without trying to change it,
Without trying to figure anything out or analyze.
Just simply observe your current state of being as the breath moves by itself in and out.
Now slowly and gradually begin to just deepen your breath little by little,
Keeping the breath comfortable yet long.
The inhales and exhales even and equal.
Notice your breath swirling all the way down to the belly and the belly softening.
Notice the navel pulling towards the spine on the exhale.
Full deep breaths with no strain.
Let your breath continue in this long natural state.
The same sort of breath that would occur during a deep healing sleep.
And bring your attention now to the back of the forehead,
Behind the eyes.
Using your imagination,
Try to recall a point in time when you were extremely relaxed,
Peaceful,
Confident,
And safe.
A time when you had no concerns,
No swirling thoughts,
Just a sense of equanimity,
A sense of calm,
A sense that there was no time,
No schedules to adhere to.
Imagine yourself in this place.
You may have been on vacation or spending time with a loved one or in any other place or experience where you felt completely relaxed,
Peaceful,
And in your element.
Remember how your body felt at this point in time.
Did it feel light and free,
Energized?
Remember how the mind felt.
Did it feel free and easy,
Warm,
Expressive,
Creative?
Try to get a strong sense now that you're back in this place.
Recall the memory and try to see every single detail.
Imagine yourself there again now,
Having the same experience of timelessness,
Of perfection and ease,
Simplicity.
Recall all of the details.
Remember the people that may have been with you,
The look and feel of your surroundings,
What colors,
Sounds,
Smells were present.
Can you recall any other sensations or perceptions?
Use the strength of your imagination to revisit all of the details and try to see them vividly in your mind's eye as if you were there again right now.
And allow this feeling to flood over your body,
To really permeate your entire being.
If your concentration wanes,
Just bring it right back,
Looking closely at each and every detail,
Until you feel the same emotions and sensations rising in the body again.
Allow yourself to experience,
To re-experience that joy,
That abandon,
That natural state of being.
Keep seeing every detail you can remember and let the feeling sensation rise in your body.
Allow yourself to enjoy this feeling.
The more you practice this exercise and continue to recall the feeling of this time and place where you felt safe and free,
The more you can re-enter this emotional and physical state at your own will.
If you can hold this feeling of peace,
Of pure happiness,
Bliss in your body and mind and truly enjoy it for just one minute,
You will begin to shift your mind,
Your physical brain,
Your neural networks,
You will reconstruct your physical being to feel more of the same in all aspects of your life.
Continue to practice this feeling.
When this process feels complete,
Gently guide your attention right back to your breath,
Knowing that you can always return to this place.
Feel your physical body again in the here and now.
And slowly begin to open the eyes.
Take a moment to enjoy the power of your imagination and the sensational shifts that just occurred within you.
