Just taking a moment to settle in and feeling your body resting on the chair or the bed or the couch.
Just noticing if there are any places in the body where you're holding tension or embracing and just allow any of those places very gently to begin to ease up.
This might mean allowing a softening,
A letting go,
Maybe even just one or two or 3% more or you may feel like you're able to let go and soften quite a bit more.
As you begin now just to breathe in gently,
Inviting ease into your body,
Letting each inhale be an invitation to just a little bit more relaxation,
A little more ease.
Just beginning to notice your exhale and allowing your exhale to be longer than your inhale,
Maybe even twice as long.
As you allow that exhale to lengthen and extend,
Just noticing at the end of the exhale right before the inhale that there's a place of stillness.
Just letting yourself breathe that stillness in,
Not allowing yourself to begin now to envision a moment in the future.
It may be weeks or months from now,
It may be longer.
A moment where you're feeling joyful,
Happy,
Maybe a real sense of contentment.
Just allowing yourself to land on whatever beautiful moment in this potential future feels best,
Knowing you can allow your imagination to get creative as you land on a scene,
Moment,
Just noticing what's happening in this moment.
Maybe who's around you,
What you see or hear,
What you feel or taste or smell.
Just noticing how it feels to be in this place where there's happiness or well-being or joy.
Maybe there's satisfaction,
Fulfillment,
Connection,
Just noticing what's here.
And as if this feeling,
Whatever positive feeling is here,
As if this had a volume enough,
Just turning the volume up on that positive,
Pleasant feeling.
If it's at a five,
Letting it turn up to an eight or a nine or 10.
Just letting it get bigger,
Expansive,
Letting that feeling be all around you and within you.
Noticing what's there.
And just noticing if this feeling had a color.
Color might it be.
Remember that color is just starting to inhale that color into your head and your face.
Into your neck and throat and shoulders.
And your arms and hands.
Maybe your legs and feet,
Your chest and belly.
Letting every part of you just be filled with this color and this energy.
And I'm just following this feeling backwards in time,
Knowing that you can land now in a time in your life,
Maybe when you were a young child and you were feeling this same feeling,
Knowing that you can trust your intuition,
Your imagination,
Your unconscious,
Just to bring you into a time as a little one where you were feeling this same feeling.
Again,
Noticing where you are,
Things around you,
What you're doing,
Seeing,
Hearing,
Touching.
And noticing how it feels to be here.
Just letting yourself again connect to that pleasant emotion that's here.
Letting whatever it is,
That joy,
That laughter,
That sense of accomplishment,
That connection,
Love,
Letting it grow.
Letting it expand all around your body.
Almost like you are inhabiting a field that is filled with this energy.
Resting in that energy.
And then just gently and easily taking all of this energy and weaving it forward in time,
Scattering it through every part of your life up until this future time that you have envisioned,
Where there's that joy or happiness or contentment,
And finding yourself back in that future moment.
Allowing yourself to feel it.
Noticing the way that this energy has been with you your whole life.
Resting in that positive feeling.
And then as you're ready,
Knowing that this feeling can become more and more deeply seated in your mind,
In your body.
This feeling can continue to build even after you finish this practice.
You can revisit this feeling as you fall asleep at night or wake up in the morning,
Just inviting it to become more and more part of your life.
You may want to stretch a little bit or bring some movement into the body.
As you're ready,
Just opening your eyes.
