Close your eyes.
And if you need to adjust your sitting position,
So that you're sitting on your sit bones,
Please do so.
Let's bring in the thought of being physically relaxed and held up by the chair beneath you,
Which in turn is securely supported by the ground below.
Imagine a golden thread coming out of the top of your head,
Which is gently raising you up so that your spine is soft,
Naturally upright but not forced,
And held up effortlessly.
Place your hands either on your lap or on chair arms so that your hands are supported,
Not touching each other,
And your arms can relax.
And take a moment to settle.
Just breathe.
And come into this space.
This moment.
Noticing without judgement and without trying to change anything,
How you are right now.
What's it like to be you in this moment?
Notice any physical sensations as they happen with curiosity,
And just let them go.
Noticing any thoughts as they arise with curiosity,
Without engagement,
Like clouds of light,
Like clouds passing by on a summer's day.
And release them.
Notice any emotions that surface without judgement or reaction.
Just for the moment.
Let them arise and let them be,
However they are,
Without trying to figure them out.
Just for now.
No story.
No reason.
No justification.
Now let's take some deep,
Long inhales through the nose down into the stomach.
And long,
Slow exhales.
Up and out gently through the nose.
Inhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
And exhale,
2,
3,
4,
5,
6.
Last one,
Inhale,
2,
3,
4,
Hold,
And exhale,
2,
3,
4,
5,
6.
Now let your breath gently return to a natural rhythm,
Flowing easily like waves on the beach.
Let your attention settle on the sensation of the air for a moment as it flows in and out of your nostrils.
And then we're going to send our compassionate attention through the whole body.
Starting with the crown of your head and scanning down through your head,
Your face,
And your neck.
Noticing any sensations,
Discomforts,
Tinglings,
Vibrations that might be there,
Any areas of heat or cold.
Whatever is there is perfectly natural and absolutely okay.
Then through your shoulders,
Your upper arms,
Elbows and lower arms,
Your wrists,
Palms and backs of your hands,
All your fingers,
And both of your thumbs.
Just send your attention through and notice what's there.
Now down through your chest,
Your ribcage and mid spine,
And the space that's in there,
Your diaphragm,
Abdomen,
Lumbar spine,
Your pelvis and sacrum.
Now down through your upper thighs,
Your knees,
Your lower legs,
Ankles and feet.
Through each of your toes and down into the soles of your feet,
Which are connected and supported by the ground beneath you.
Take a moment to send your attention and your mind's eye down through the soles of your feet into the earth.
Experience the cool,
Nurturing nature of the planet,
Which gives us everything we need physically in our lives.
Send a gentle awareness down into the different layers of the planet,
Down through its rich soil,
Its sandy layers,
Stones,
Pebbles,
Layers of rock,
Its caves and caverns of ancient waters,
Right down to its magma layers,
Into the very core of our earth that supports and holds us.
Now let's bring our attention gently back up,
Feeling the protection and centeredness that the earth gives to us,
And bringing it up to the surface again,
Where we sit.
And now our attention is back above the earth.
It's time to send our minds further upwards,
Skywards,
Up through the miles and miles above our heads,
Towards the clouds,
To the different layers of the atmosphere,
And further up into space,
Up to the moon and the sun that give light and life to the earth and to us.
From the abundant galaxies and universes,
To the incalculable numbers of stars,
The beauty and wonder of infinity we see when we look up into that sky,
And creativity to humankind.
That sky connects us to our ancestors,
Who also looked up at the stars countless ages ago.
Those same constellations and planets above their heads,
As they are above ours.
Picture the energy of inspiration,
The sense of wonder,
The spirit to discover and explore as imbuing the light of the sun,
Stars and moon,
Flowing down directly into each and every one of us,
Surrounding us with the glow of the extraordinary,
Of connectedness to places and ideas just outside our reach,
To the sense of the infinitely possible and bringing them to life.
Let's rest here,
Whilst we let this light and energy of inspiration and infinity,
Surround us and gift us with confidence,
Creativity and the power to birth our dreams and creations into reality.
The gorgeous light surrounds each and every one of us,
And we know that we are safe and protected in this space.
And now,
Being surrounded and filled with the bright energy of inspiration and potential,
Flowing and swirling,
You realise that you,
Yourself,
Are an expression of these qualities.
The beautiful light and energy flowing is part of you,
As you are of it.
You feel unknowingness deep within yourself,
That by simply embodying your true nature,
By sitting in your power with awareness,
You can enter the flow state where ideas crystallise and connect around you.
You direct and coordinate them intuitively,
And that by envisioning your ideas,
By creating and manifesting them,
You give them life,
Form and the energy to bring them into the real world,
To co-create them in harmony with the inspiration and energy of the universe we're all a part of.
Let's take a moment to do this.
Feel your ideas as a powerful energy,
And allow those ideas and creations to manifest as a vision,
Vivid and clear.
See your creation as though it's already a reality,
Thriving and living and exciting.
Maybe you see your idea as represented by an avatar,
Maybe it's a picture,
A feeling,
Or a word that is clearest to you.
Whatever comes to mind about your future creations is fine.
Picture your creation embodied and real.
Feel the excitement,
Pride and achievement of seeing your creation finally finished,
Taking its place in the physical world,
Having a life of its own as you send it out,
Out into the wider world.
Now,
As you sit with this vision of the reality of your creation in existence in the future,
I'd like you to choose for yourself a memento of that vision to bring back with you into the here and now,
Into your life.
Whatever it is that inspires you,
Helps you,
Teaches you,
Or it might even be a detail or an idea you hadn't considered before that's come to you here and now.
Decide now what it is that you'll be bringing back.
And I'd like you to picture it in a way that you can remember and draw upon after we come back to the here and now.
As an emblem or symbol you can conjure up in your mind whenever you wish,
As you continue on your journey of creation.
A word,
An image,
A feeling,
However it resonates best for you.
Hold it with clarity in your mind,
Surround it with light,
Feel its powerful connection to you,
To all the people that your creation will affect and help.
The lives that it will touch and those wider ripples of positivity,
Of interconnection and influence,
Of ideas sharing and spreading the inspiration,
Moving outwards,
Further and further,
Until it fills the whole world.
So now,
Bringing your memento with you,
I'd like you to ever so gently let your awareness settle back in the room in which you sit.
Wiggle your fingers,
Wiggle your toes and come back into a sense of embodiment.
Take your time,
A couple of deep breaths and when you're ready to,
Open your eyes.
