So just take anything,
Any blankets,
Any pillows,
Any kind of support and do whatever you need to do to make yourself as comfortable as you can possibly be.
So while you're preparing yourself,
See if you can perhaps make yourself so comfortable that you might even be able to forget that your body's there as you rest.
And as you become more settled,
Just feel into the feeling of your body resting into that surface.
Feel how safely supported your body is by the surface beneath you.
And bring the awareness to the breath.
Follow the flow of the breath.
Watch the natural breath flowing in and out.
Notice how every exhalation gently guides your body into relaxation.
With every exhalation,
Tension releases from the muscles.
With every exhalation,
Anything that you don't need to carry with you into your practice is released.
Any physical tension is released.
Any thoughts,
Worries or feelings that are not going to serve your practice are released.
And now send the awareness outwards to any sounds that you can hear in your environment.
Just let the awareness jump from sound to sound without getting too involved in any one sound.
Just acknowledge that the sounds are there.
And know that they are not going to disturb you as you practice.
That they can only help to enhance your experience.
And to begin the practice,
Now create a vision of your body.
See yourself living your happiest,
Most fulfilled life.
See yourself approaching every day with confidence.
Easily navigating through any of life's obstacles.
See yourself flowing through all of the things that you want to do in life.
Achieving what you want to achieve.
See yourself living your days with joy,
Fully empowered.
Fulfilled and healthy.
If there is any situation in particular that you wish to feel more confident,
To feel more empowered in,
See yourself now moving through that situation exactly as you wish to move through it.
Effortlessly navigating that situation,
Saying what you need to say.
Doing what you need to do.
With confidence.
With integrity.
With joy.
We're going to take a journey around the body.
As the awareness moves to each body part,
See a ray of golden sunlight shining onto that part of the body.
Illuminating that part of the body.
We'll begin at the right hand thumb.
Golden sunlight illuminating the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The right knee.
The right shoulder.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
And each of the right toes.
One,
Two,
Three,
Four.
The whole of the right foot.
Golden sunlight illuminating the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Moving to the left side,
Bring the awareness to the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
And the left toes.
One,
Two,
Three,
Four,
Five.
The whole of the left foot.
Golden sunlight illuminating the whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
The whole of the body together.
Golden sunlight shining down onto the whole of the body.
Awareness of golden sunlight illuminating the whole of the body together.
Bring the awareness to the breath.
Watch the breath as it flows in and out.
Notice the movement that happens throughout the whole of the body with every breath.
With every breath the chest and the belly rise and fall.
And small subtle movements happen over the whole of the body.
Watch the small movements throughout the whole of the body.
Bring the awareness to the navel center.
Watch the movements of the navel center with every inhalation and exhalation.
Picture a flickering flame at the navel center.
With every breath the air of the breath feeds the flame.
Watch the flickering flame at the navel slowly grow into a roaring fire.
Keep the awareness on the burning fire at the navel center.
Now invite the feeling of self-confidence to arise inside your body.
Welcome the feeling of self-confidence.
If it helps to recall the feeling you could recall a time when you felt very confident.
You can just allow it to arise by itself.
Notice the feelings that come up in your body with the feeling of self-confidence.
Intensify the feeling.
Self-confident.
The feeling of self-doubt.
Now invite the feeling of self-doubt to arise.
Perhaps recalling a time when you were doubting yourself.
Or just allowing the feeling to come by itself.
Welcome the feeling of self-doubt.
Feel it vividly throughout the whole of your body.
Self-doubt.
And now welcome both feelings as they co-exist together.
Welcome the feelings of self-confidence and self-doubt inside the body at their same time.
Feel them both vividly.
Self-confidence and self-doubt together.
See yourself standing in front of a doorway.
You turn the doorknob and open the door.
On the other side is pure golden light.
As you prepare yourself to step through the doorway,
Be aware that you have this opportunity to leave behind anything that no longer serves you.
Any doubts.
Any worries.
Any beliefs or stories that are just not true.
Leaving those behind,
You take a step forward and step into the golden light.
You float into the golden light.
And peacefully rest within the light.
I am fully present and in my power.
I trust my intuition.
I approach every moment with presence and integrity.
I navigate life's obstacles with ease.
I am achieving my dreams.
I am confident and empowered.
I am healthy.
I am happy.
I am whole.
I love myself unconditionally.
I am fully present and in my power.
I trust my intuition.
I approach each moment with presence and integrity.
I navigate life's obstacles with ease.
I am achieving my dreams.
I am confident and empowered.
I am healthy.
I am happy.
I am whole.
I love myself unconditionally.
I am fully present and in my power.
I trust my intuition.
I approach every moment with peace and integrity.
I navigate life's obstacles with ease.
I am achieving my dreams.
I am confident and empowered.
I am healthy.
I am happy.
I am whole.
I love myself unconditionally.
Come back to your vision of your most fulfilled,
Most empowered,
Most confident self.
See yourself once again living your life exactly how you wish to live it.
See yourself effortlessly navigating any obstacles.
See yourself fully trusting yourself.
Saying what you need to say.
Doing what you need to do.
See yourself entering into every situation empowered,
Confident and filled with joy.
And now slowly begin to turn the awareness back outwards.
Become aware of any sounds that are present in your environment.
And just let the awareness jump from sound to sound.
Without getting too involved in any one sound,
Just acknowledge that they're there.
Feel the feeling of your body resting into the surface beneath you.
Feel into all of the meeting points between your body and the surface that you're resting on.
Feel the feeling of the breath flowing in and out.
And slowly start to make some small movements.
Moving the fingers and the toes.
The wrists and the ankles.
And when you feel ready,
Give yourself a stretch in any way that feels good for you.
So taking your time,
There's no rush.
When you're sure that you're feeling wide awake again,
Slowly blink the eyes open to complete the practice.
