Meditation:

Arrive

Find a comfortable seated position, prop yourself up as much as needed in order to fully relax while maintaining an upright spine. Use a wall if necessary or sit in a chair with your feet on the floor.

Focus and connect through the BREATH:

Place your hands onto your chest, your knees or into your lab. Wherever it feels most comfortable.

I will guide you now through three cycles of what we call “Box Breathing”

Take a full breath in through the nose filling your lungs with air and breathe out however it flows. Let’s begin

Breathe in 2-3-4 ->  hold your breath 2-3- 4 -> exhale 2-3-4 -> and pause 2-3-4. (repeat 3x or more if you choose)

Let’s enter the alpha state of mind

where you can prepare the soil and access the playground of your mind:

• If your eyes are still open, close them now, relax your hands onto your knees
• imagine that somebody is placing a hand on top of your head and starts to gently stroke your scalp
• Feel the feeling of warmth and relaxation float gently downwards into your body. Filling every corner of your body with warmth and deep relaxation.
• Feel how that feeling floats downward into your face, your cheeks, relaxing your jaw
• Feel that feeling moving into your shoulders, your upper arms, your lower arms and all the way down into your fingers
• Feel that feeling of relaxation expand from your chest relaxing your heart, your lungs, the liver and all the other organs that are working non-stop to keep your physical body functioning. 
• Fee that warmth move downward into your hips, relaxing your genitals, your thighs, your knees, your ankles and all of your toes
• Bring your attention now into your eyelids and notice how deeply relaxed they are.

-> sit a little longer with this feeling and scan your body again from head to toe in one full breath. Allowing every muscle in our body to soften and any hyper-active energy to settle.

You are NOW in a deep relaxed state of mind. Here you will start to receive your intuitive guidance. You may start to see more clearly the path ahead of you and possibly receive powerful guidance to lead you. So let’s see what magic you can create in this place. This is your garden, your playground, you are the creator and director. From here anything is possible.

Exiting the alpha state of mind:

- You may choose to stay for a little longer or decide to come out with the guidance of my voice.

- I am going to count from 1 to 5

- On the count of 5 you will open your eyes and feeling wide awake, feeling wonderful, in perfect health, feeling better than before

- 1, 2, 3, get ready to open your eyes at the count of five feeling wonderful and in perfect health

- 4, 5, eyes open, feeling wide awake feeling nurtured, joyful, refreshed, feeling in perfect health and better than before

⚠️  Please feel free to change up these words a little, if you don’t connect fully with them. You may show them to me to make sure that they are potent rather than harming. We don’t want that. Words are powerful so make sure you use the right ones

⚠️  If closing your eyes isn’t feeling good for you now, then keep them open and focus on a spot on the floor or the wall or use a candle and watch the flame as you listen to the audio

Exercise:

-> Sit quietly for another minute after the meditation (up to 5min)

-> Keep the silence and put pen to paper to journal what’s going through your head and body, what did you observe physically, mentally and emotionally today.