Take a few nice deep breaths in and allow your exhale to be twice as long as your inhale.
Doing this will cue your body to start going into relaxation.
And tell your conscious mind to instruct your subconscious mind to simply go into deep relaxation now.
And trusting that that's all it takes to begin going deeper and deeper into relaxation.
Imagine in your mind's eye that you're on a nice,
Safe,
Peaceful,
Relaxing beach.
Imagining that you can smell the briny salt water in the air.
And understanding the sounds of those ocean waves as they gently roll onto shore and then recede back.
Maybe you can feel the warm sun in your skin.
In this relaxing scene,
Imagine that you can match the rhythm of your breath to the rhythm of these slow,
Gentle ocean waves as they flow onto shore and recede back.
And as your breathing matches this natural rhythm of the slow in and out of the water,
Imagining that each breath like those ocean waves relaxes them deeper and deeper.
Each wave is like a wave of relaxation moving through your body from head to toe.
Each wave relaxing more and more.
Good.
That's right.
And as you continue to relax more and more naturally now with each breath,
I want you in your mind to imagine someone that you love.
It can be a person or a pet and to mind someone that you have great affection and appreciation for.
And once you have them in mind,
I want you to say in your mind,
I love and then say their name.
I love.
And as you say that statement a few times in your mind,
I love and follow it up with their name.
Notice how you feel in your body as you say that statement.
Notice which part of the body you feel it most.
Once you notice where you feel that feeling most in your body,
As you say I love,
You follow it up with that person's name.
Continue to notice how that feeling shows up in your body.
Where you feel it most.
Does it have a shape,
This feeling?
Does it have a size?
Is it the size of a pea or a golf ball?
An orange?
Maybe as big as a beach ball?
And does the shape have edges?
Is it a nice round spear or a rectangle or a diamond?
This is something nebulous that doesn't quite have a clear shape or clear edges.
Notice whether the feeling has a color.
Notice whether it has a temperature like warm or hot or cold or cool.
Notice whether it has any other physical sensations like maybe it's heavy or light or maybe it's numb or fuzzy or something else.
Good,
You're doing great.
Now clear your mind and just come back to neutral,
Taking a couple of deep breaths,
Allowing those exhales to be twice as long as the inhale.
So you clear your mind,
Come back to neutral.
Now I want you to think of a statement that is not true.
Something like my name is and then fill in the blank with a name that's completely different from your own.
Or maybe I am two years old.
Some statement that is completely false and that you know the certainty is not true.
Good,
You're doing great.
Now as you say that statement a few more times in your mind,
That false statement,
Notice where you feel that statement most in your body.
What part of the body do you feel it most?
Now noticing that feeling in that part of the body as you make that false statement in your mind.
Notice if it has a color.
Does it have a shape,
This feeling as it shows up in your body?
How big is that feeling?
Is it like a pea or a golf ball,
Orange or something bigger?
Notice whether it has a temperature,
Hot or cold,
Warm or cool.
Notice if that feeling in your body has a weight,
Light,
Heavy.
Does it have any other kind of physical sensation like a vibration or buzzing,
Maybe it feels sharp or something else?
Notice all the things that you can about this feeling in your body as you make a false statement.
Good.
You'll come back to neutral,
Clearing your mind,
Taking another couple deep breaths with those long exhales and clear your mind and come back to neutral.
Now think of something that you've been trying to decide.
Maybe it's whether a friendship is beneficial in your life or whether you want to quit your job.
It can be something simple like whether you should change your diet in a certain way,
Stop eating something or start eating something.
Think of a way to make that into a positive statement.
So for example,
If you're trying to decide whether you should stay at your job or not,
Make a statement,
I should stay at my job.
Or if you're deciding whether you should give up gluten,
You can say,
I should give up gluten.
Make that statement a simple one sentence statement in the affirmative in your mind.
And then begin noticing where you feel it in your body.
Say that statement in your mind a few times.
And then be quiet in your mind and notice your body.
Does it feel like the affirmative,
Like the way you felt when you thought about someone you love?
Or does it feel like the false statement in the place in your body where a false statement shows up?
Say the statement a few times and then just notice the feeling in the body.
Notice which part of the body you feel the statement in.
Be patient with yourself if it doesn't come right away.
Just continue to say the statement and then allow some quiet time.
And just notice any sensations you feel in the body.
Applying the wisdom of your body to intuitively give you the answer,
Intuitively guide you in what's right for you.
If you don't get an answer right away,
Just try this practice a few times and trust that wisdom does live in the body and that intuition will come to the surface.
It will guide you.
Good.
And once you begin to notice how you come to your true statements and your false statements,
The more you practice,
The more you'll be able to do this even without meditating.
Simply asking yourself a question in the form of a statement,
Noticing how it feels in your body.
The more you do it,
The better you will get at it and the more you will be able to intuitively tap in the guidance of your body.
