Hello and welcome.
I'm Sophie and I'm going to guide you through this exercise.
And this exercise we're about to do is called mood lifting.
So I'll ask you to close your eyes,
Just so you can concentrate better on yourself.
And just relax into the position that you're in.
And if during the exercise you need to open your eyes or move or stretch,
That's fine too.
Just make sure you're comfortable and relaxed.
And first I'm going to start with just asking you to notice the sounds far away.
Notice the sounds inside the room.
And then the sounds from your own body,
Your breathing or your heartbeat.
And just welcoming those sounds without trying to work out what they are.
And then closing your eyes,
Focusing inside and I'll speak in the eye form.
So it will sound like this.
I become aware of everything that's happening in my hand,
My right hand.
All the physical sensations in my right hand.
As if it's the first time I've noticed I have a hand.
I become aware of my thumb.
My index finger.
My middle finger.
My ring finger.
And my little finger.
I become aware of the back of my hand.
And the palm of my hand.
My wrist.
My forearm.
My elbow.
And my upper arm.
I become aware of the whole of my right arm.
And then I focus on my left hand.
Everything that's happening in my left hand.
My thumb.
My index finger.
My little finger.
My ring finger.
And my little finger.
I become aware of the back of my hand.
And the palm of my hand.
My wrist.
My forearm.
My elbow.
And my upper arm.
I become aware of the whole of my left arm.
And I compare it with my right arm.
I compare the weight of each.
The temperature of each.
And the size of each.
And then I focus on my right foot.
Everything that's happening in my right foot.
As if it's the first time I've noticed I have a foot.
I become aware of my toes.
The sole of my foot.
The top of my foot.
My ankle.
My lower leg.
My knee.
And my upper leg.
I become aware of the whole of my right leg.
And then I focus on my left leg.
I become aware of the whole of my left leg.
The toes.
The sole of my foot.
My ankle.
My lower leg.
My knee.
And my upper leg.
I become aware of the whole of my left leg.
And I compare it with my right leg.
I compare the weight of each.
The temperature of each.
And the size of each.
And now I focus on my head.
All the physical sensations in my head.
I especially become aware of my forehead.
Everything that's happening in my forehead.
And then in my eyes.
All the tiny little muscles in and around my eyes.
I become aware of my nose.
The air that's going in.
And the slightly warmer air that's coming out.
My mouth and jaw.
I become aware of my ears.
Everything that's happening in and around my ears.
And then the back of my head.
I become aware of my neck and throat.
Again,
As if it's the first time I've noticed I have a neck and throat.
And then further down to my shoulders.
My chest area.
Everything that's happening in my chest.
And especially my heart.
I notice my heart beating.
And I say to myself.
My heart beats calmly.
Strongly.
And surely.
My heart is beating calmly.
Strongly.
And surely.
And then I move down to the middle part of the body.
The stomach area.
And I become aware of all the organs inside.
All the sensations and feelings inside.
And then further down to the lower abdomen.
The hip area.
And again,
Awareness of all the physical sensations.
Any heat.
Cold.
Tingling.
The weight.
Everything that's happening.
And then I become aware of my back.
All the muscles down my back to the base of my spine.
And I become aware of my whole body.
The weight of my body.
The temperature of my body.
And the size of my body.
And now we're going to do a tension release.
And for this I take a normal breath in through the nose.
A normal breath out through the nose.
Emptying my stomach and lungs.
And I lift my arms.
Clench my fists.
Hold my breath.
And I squeeze and tense every muscle in the body.
Tense my face.
My neck.
My shoulders.
My hands.
Tense.
Tense.
Tense.
A little bit more.
A little bit more.
Take a breath in through the nose.
And just release.
Relax.
And let go.
And just noticing the body and all the physical sensations that are happening now.
This is called an integration pause.
Just by noticing what's happening.
We come into present time and become more present with our bodies and integrated.
And now we're going to go into a breathing exercise.
We'll be breathing in for the count of five.
And breathing out for the count of five.
And beginning now breathing in.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
And just a few more rounds on your own.
And just keep extending that exhale.
Relaxing the body with every exhale.
And we'll take a normal breath in through the nose.
A normal breath out through the nose.
And we're going to hold the breath.
Two.
Three.
Four.
Five.
Breathe in through the nose.
And just breathe normally 10 to 15 seconds.
And we'll take another normal breath in through the nose.
A normal breath out through the nose.
Holding the breath.
Two.
Three.
Four.
Five.
And just breathe in through the nose.
And breathe normally.
And one more time.
Take a normal breath in through the nose.
Normal breath out through the nose.
Hold the breath.
Two.
Three.
Four.
Five.
Breathe in.
And just breathe normally.
And we'll take an integration pause here.
Just noticing all the physical sensations in the body.
What is happening in the body.
Just noticing without judgment.
As you notice,
Let it go.
And now I'm going to take you to a time,
Whether it was last week,
Week before,
Or sometime in the past,
Not too long ago,
Where you felt something happy or something just made you smile and laugh.
Maybe it was something you saw in nature,
Something you saw on social media,
Some music.
It might have been someone in your family.
Just something that made you feel very happy.
And I'm going to ask you to relive this moment as if it's happening right now.
With the colors,
The sounds,
The smells.
As if I'm really there.
And I notice where this happiness sits in the body.
What are the feelings?
What are the physical sensations in my body as I'm thinking of this happy moment and reliving this happy moment?
And I let go of this happy moment and I just concentrate on the physical sensations of happiness within the body.
Noticing where they are.
What it feels like.
And then I think of another happy moment that happened recently where I felt really happy.
Maybe something else that I saw or somebody said something really nice.
Something that made me smile.
And I relive it as if it's happening right now.
The colors.
The sounds.
The feelings.
The smells.
And again I notice the happiness feeling within the body.
And the physical manifestations of happiness within the body.
What does the body do when I think of something happy?
And I let go of the happy thought and I just focus on the physical sensations within the body.
And just allowing these sensations within the body to spread and grow and permeate through the cells of the body.
And now I'm going to focus on my breathing again as if my whole body is breathing.
And then an integration pause just noticing everything that's happening in the body now.
All the physical sensations.
And now I'm going to focus on my feet and I'll start moving and stretching my feet any way I feel like moving and stretching.
And slowly allowing this feeling to come up through the body all the way to the head.
And when I'm ready and only when I'm ready I open my eyes.
And if you'd like to write a couple of lines in a journal or just on a piece of paper about how you felt during the session it's always a good idea and it helps integrate the mind and body.
It helps release what happens in the mind.
Thank you for joining me today.
