Welcome to Projecting Adaptability.
I'm Marianne DeCleer.
And thank you for taking this time for yourself today and joining me here.
Adapting in the Face of Change.
In this practice,
You'll start by relaxing your body and mind,
And then you'll project your capacity of adaptability in various future situations.
You'll then anchor your ability to adapt in your body through your breath.
Before we get started,
Take a moment to get comfortable,
Either on a chair or lying down on the floor,
And know that you can change your position at any time during the relaxation.
As you get settled in,
You may want to begin thinking of a few contexts in your life where you would like to be more adaptable.
It could be at home,
At work,
Or maybe in your relationships or social circles.
Allow any future situations to come to mind,
And choose one without any judgment and with lots of self-compassion.
As you go through this visualization,
Welcome any feelings,
Sensations,
Images,
Or thoughts that may come up with kindness,
Gentleness,
And non-judgment.
Take this time for yourself and connect within.
Take a position in which you feel completely comfortable without any tension,
And change anything you need to be more comfortable,
Whether that's putting a cushion under your head,
Covering yourself with a blanket,
Or taking your glasses off.
Gently close your eyes and begin to listen to your body.
Become aware of your body comfortably sitting or lying down.
Feel all the points of contact between your body and the support beneath you,
The back of your head,
Your arms,
Your hands,
Your back,
Your buttocks,
Your legs,
And your feet.
Feel that with every breath your body is beginning to naturally stretch out,
And become aware of the peace and calm settling in your body.
Bring attention to your head and face.
Feel your scalp completely letting go.
Smooth out your forehead.
Relax your eyebrows.
Feel your eyelids getting heavy,
And allow your eyes to rest and relax.
Relax your temples,
Your cheekbones,
Your nose.
Notice the cool air around your nostrils on each inhale,
And the warm air around your nostrils on each exhale.
Relax your cheeks.
Unclench your jaws.
Allow your tongue to rest naturally in your mouth.
Feel your throat relax,
And feel free to swallow if needed.
Become aware that your face is completely relaxed.
And now let the release continue down into the nape of your neck,
Your traps and your shoulders.
Feel your shoulders naturally relaxing downwards,
As if gravity is pulling them down to the earth.
Let this feeling of relaxation continue into your upper arms,
Your elbows,
Your forearms,
Your wrists,
And your hands right down to your fingertips.
Become aware that your upper limbs are completely relaxed.
And now bring your attention to your back.
And imagine that with each breath,
It stretches out more and more.
Relax all the muscles along your spine,
From your upper back down to your lower back.
Become aware that your back is completely relaxed.
Bring your awareness to your chest.
Observe the movements of your ribcage as you breathe.
Feel your ribs opening with each inhale,
And closing with each exhale.
And notice now how your heartbeats are calm and regular.
Feel your belly relaxing and letting go.
Observe the movements of your belly as you breathe.
Feel your belly rise with each inhale,
And lower with each exhale.
Notice how these movements are calm and regular.
And now let this feeling of relaxation diffuse into your pelvis.
Relax your hips,
Your buttocks,
Your perineum.
And become aware that your upper body is completely relaxed.
Allow the feeling of relaxation to now go down into your legs.
Relax all the muscles in your thighs,
Your calves,
Your ankles,
And your feet down to the tips of your toes.
Become aware of your lower limbs completely relaxed.
Become aware that your whole body is completely relaxed.
And now I invite you to project yourself in a few weeks' time with the capacity of adaptability.
Imagine the context.
And all the circumstances surrounding the situation.
And watch yourself now handling the situation with ease.
Observe your attitude.
Your flexibility.
Your reactions in the face of change.
Listen to yourself speaking and responding with ease.
Watch yourself acting with a sense of calm confidence.
And feel the positive sensations of this ability.
Become aware of your personal resources.
And now project yourself in a few months' time in a situation where you have the capacity of adaptability.
Maybe it's in a similar context or a completely new one.
Whatever it is,
Choose it without any judgment and imagine the scene.
Picture the situation.
Watch yourself evolve with skill as you practice adaptability.
Observe your ability to adjust.
Your resilience.
Your ease with maintaining things in perspective.
Listen to yourself giving your opinion.
Sharing your ideas.
And feel the positive sensations of this ability to be adaptable.
Become aware of your resources.
Now I invite you to anchor this capacity of adaptability in your body through your breath.
So first a little explanation and then I'll guide you through it.
Here's the explanation.
In a moment you'll breathe in through your nose while expanding your belly.
You'll hold your breath and register your ability to be adaptable in your mind.
Then you'll exhale slowly through your mouth to diffuse this capacity throughout your body.
Here we go.
Inhale and the belly expands.
Hold your breath and register your ability to be adaptable in your mind.
And exhale gently through your mouth to diffuse it throughout your whole body.
Take a normal breath when you're done.
Anchor these positive feelings and sensations.
Realize your potential.
Integrate these feelings.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
Now come back to the points of contact of your body with the support beneath you.
Feel the back of your head,
Your arms,
Your hands,
Your back,
Your buttocks,
Your legs,
And your feet.
Imagine the space that you're in and bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you.
And exhale through your mouth.
Take a normal breath.
And slowly start to move your hands and feet and you can start to move the rest of your body,
Maybe taking a big stretch with your hands out overhead.
Maybe yawn.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations,
Images,
Or thoughts came up for you during this session.
And remember that you can come back to this recording any time you want to project your capacity of adaptability.
Thank you once again for joining me here today for Projecting Adaptability.
I'm Marianne DeCleer.
