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7 Minutes Stop and Breathe Colour

And breathing in... and breathing out... you might like to stretch the out breath a little, if it feels good. Breathe in and allow yourself to settle as you focus softly on relief and ease.

Basic Meditation

Confidence

Confidence Take a nice deep breath in… and let it out… Allow yourself to settle into this moment, into this space as you breathe… Soften the focus of your eyes, you can close them if you like. And you might like to stretch into the out breath, relaxing into a longer and longer breath out… even holding it for a moment before breathing in… That’s it… Breathing in… breathing out and out and out… and out and out… And noticing how the long out breath slows your mind gently, makes it easier to be here, in this moment, where there is no past, no future, just being here, now. Focusing on confidence… allowing yourself now to take your puppy-mind to where you want it to go, notice what’s inside you as you think the word… confidence… You may find thoughts, memories, sensations, emotions arise. That’s fine. Allow all that’s here to be here as you notice and observe. Allow them all. It’s all valid. You don’t need to judge anything or change anything. Just notice it and allow… as you breathe, with soft eyes. That’s it. You might like to get a sense of placing all of that just outside yourself as you breathe out… That’s it. And allow it all to be there. As you breathe, with soft eyes. Just observing it all. Then bringing your attention to what’s inside you now, allow yourself to enjoy this stream of thoughts focusing your puppy mind towards more confident states. I love the idea of feeling more confident. It makes sense to me that confidence comes from the way that I think. I like seeing my mind like an untrained puppy. I like the thought of taking my mind deliberately now, every day, to milk the feeling of confidence and magnify it in my experience. It makes sense that confidence isn’t about anything outside myself. It’s only about where my puppy mind hangs out! And, with practice, I can change that. I can choose the direction of my thoughts. I’d love to be a person who feels way more confident most of the time. That would be amazing. I love the thought of feeling so strong and sure in myself that I can give of my best and thoroughly enjoy it before, during and after the event. I love the idea of feeling so confident that working on my own becomes easy and relaxed; because I know I am enough. I love the idea of being someone who is confident enough to enjoy working alone as well as in collaboration. I love the idea of inviting others’ opinions from a place of relaxed, easy confidence. I love the idea of knowing more and more surely that I don’t need anything or anyone to give me the confidence that will make everything work out much better for me and for those that I serve. I love the way I look and sound when I am fully confident! I love the smile that brims me over when I feel that good about myself and what I’m doing. I love how that confidence brings benefit to others, how warm, and wise and generous I am, how ready and able I am to give. I love the things I say to myself when I’m really, really confident. I love the thought that the more I deliberately focus on the way that looks and sounds and feels, the more I’ll feel that confidence. I love the warm, capable, shining, smiling me that revels in the confidence I feel. I love how that kind of confidence opens me up to being more resourceful, being super-productive, trusting my own judgement and enjoying working with others. I love the thought that focusing daily on that confident version of me is all I need to do to experience being that way more often. I know I can feel confident. I love it when I do. I love how I feel even now as I relish confidence and enjoy sending my thoughts there more and more. It’s like throwing the ball to send the puppy where I want it to play. It’s really exciting to think of how different all aspects of my life will be in a few days’ time; in a week; in a month; focusing my mind on confidence in this easy, relaxed way each day. I like this practice! I look forward to doing it some more! Now, taking a nice deep breath in… and letting it out, bring your attention back to what is in the space around you, and when you’re ready, open your eyes and continue with your day. Good job!

Evening Pre-paving

Evening Pre-paving Taking a nice deep breath in… settling into this space and breathing out and out and out…. soften the muscles around your eyes and close them to bring your focus inwards. Whatever is inside you now, as you finish your day, allow yourself to notice it as you breathe in and breathe out. Stretch the out breath… allow yourself to be aware of every sensation, thought, emotion, picture, memory that’s active inside you. That’s it. Somehow you’ll know how you know that it’s here. It’s ok. Whatever is here, is here. That’s ok. Allow it all. No judgement, no pushing against it, no need to change anything. Just allow it all as you breathe, with soft eyes. That’s it. You might like to get a sense of placing all of that, just outside yourself as you breathe out… and out… and out… And allow it all to be there, as you breathe… Bringing your attention back to whatever is inside you now as you breathe, with soft eyes, allow all of that to be here. As you breathe in, remind yourself, there is no past, here, in this moment. As you breathe out, allow yourself to be, in this moment. As you breathe in, remember, the future is not real. As you breathe out, allow yourself to be, in this moment, now. As you breathe in, let go of all story. All judgement. All thoughts of good or bad about what is. As you breathe out, allow yourself to be, in this moment, now. As you breathe in, know there is nothing you need, right here in this moment. As you breathe out, allow yourself to be in this moment. That’s it. No matter what is happening inside you now, imagine for a moment, the way you’d like to be. Each time you spend time, softly imagining the way you’d like to be, you make it easier for your puppy mind to go there for you, without being told. Relax into these thoughts. Let them encourage and soothe you as you imagine your way to how you’d really like life to be. I love the idea of waking up feeling calm, feeling open, easy and light. I love the idea of setting my puppy to think particular thoughts first thing. I like the way I can imagine my mind like a puppy, needing love and attention, first thing in the morning, in my mind. I like imagining my mind-pup in detail. I love knowing the size and age and type of pup I have for a mind just now. I love the thought of imagining my mind pup in a particular place first thing in the morning, as soon as I know I’m awake. I love the idea of setting myself this imagining task as my first thing to do as I lie in bed, slowly awakening. I love the idea of imagining a gorgeous walk with my puppy first thing, in my mind. I know just where I’d take my pup and what we will do there. I like the idea of feeling calm and open and easy and steady. I like the idea of focusing attention on my mind pup, the energy of this little being, ready to frolic through my day. I like the idea that I can have a few minutes of pup-walking, lying curled up in my bedding! I like the idea of allowing this imagining to set my tone for the first part of the day. I like the idea of imagining my pup-walking with me through a beautiful place, while I focus on an alphabet of good feeling states. I like the thought of lying in bed, imagining taking my lovely mind-pup for a walk as I focus on each letter of the alphabet and a way I like to feel. No pressure, just directing thoughts as I imagine walking my mind-pup. A - I love to feel appreciative of all that is good in my world. B - I love to bask and bathe in thoughts that feel better. C - I like to feel calm and clear and confident… Even getting to D is enough to start beating the drum of states I like to feel. It doesn’t matter if I don’t feel them yet. I’m slowing old momentum as I turn my puppy’s head. I know it’s going to take a while. That’s ok. I’m on my way. I know that after a few days of going to bed this way and waking up with this practice, I’m going to notice an improvement. I know it. I’m on my way. No measuring progress. No force. No pressure. Just gentle soothing, wishful thinking, encouraging myself to turn my mind towards the thoughts I’d like to think. Not because I ‘should’. But because I deserve to feel good. Good job.

Feeling Good in My Body

Feeling Good in My Body Take a nice deep breath in… and let it out. Make yourself comfortable as you breathe in… and breathe out, allowing yourself to be here, fully in this moment. You might like to soften the focus of your eyes, relaxing the muscles around them, closing them if you like, as you breathe. And breathing in… and breathing out… you might like to stretch the out breath a little, if it feels good… Breathing in… and out and out and out… noticing how that allows your body and mind to relax. Now choose a colour, a colour that will be just right for you as you imagine feeling really, really good in your body. Breathe this colour in through your heart and out from your heart. That’s it. Bathe every cell in the ease of allowing this colour to soothe and guide you into alignment with the you you want to be. In a relaxed, easy state, we’re going to focus gentle attention on the version of you who looks and feels great, effortlessly. You don’t need to know how this will happen. You don’t need to know when. All you are doing right now is tuning into that version of yourself and the way she feels, inside you, right here, right now. Allow yourself to relax into the following thoughts. Try them and see how they feel. I love the idea of being able to relax around food. I’d love to be someone who is completely at ease with food and with eating and has a wonderful, fit, healthy body. I know there are people like that. I know there are people like that now who used to be just like me. I know it’s possible to be just the way I’d like to be: easy, intuitive, aligned, happy and vibrant, in my effortlessly healthy body. I love the idea of feeling free and easy as I choose and prepare my food. I love the idea of being able to enjoy any food I like and knowing that as I line up my feelings around food, I will make more and more balanced choices. I love the idea of knowing that there are no judgements I need to make about myself or the food that I eat. I love the idea that food is neither good nor bad, and that my body can guide me to perfect balance, just for me. I love the idea of that change happening gradually as I appreciate good feeling food moments into more… I love the idea of being someone who feels fantastic in her body and who is just naturally and effortlessly that way. I love the thought that I can become this easy, healthy, happy self, just by feasting on the idea of it. Wouldn’t that be amazing? I love the thought that it might truly be that easy, over time, just allowing myself to dream this way. I love the thought of pausing my usual thoughts on this subject. I love the idea of being free, even for a day, to think only wishful thoughts about the person I want to be. I love the idea of letting this happen for me, through lining up my focus; without effort, without willpower, without discipline. I love that idea. I love knowing that others have achieved this, so it must be possible for me. Spend a few moments now, breathing in colour, a colour that’s just right for this topic for you, right now. Breathe it in through your heart and out from your heart… breathing it in… breathing it out…. with soft eyes… That’s it. Soak every cell in that colour as you breathe, with soft eyes. That’s it. Know that there is nothing you have to do. The colour is doing the work for you as you breathe. Allow yourself for one day, to breathe in this colour and let go of all troublesome thoughts on this topic. Now, bringing your attention back to this space, to the day you are about to resume…. take a nice deep breath in, and let it out… open your eyes and continue with your day.

Five Minutes Focus

Focus, with soft eyes, as you breathe. Be here in this moment. No past. No future. No story. No need. Here, now, energy flowing through form. Perfect. Whole. Complete. Notice what’s happening inside you, now. Negative emotions or sensations are not signs of failure. They tell you that contrast is causing you to expand. Your inner being is already allowing all that you are asking for to flow through the highest, grandest, most brilliant version of you. Negative emotion is like your phone asking to be plugged into the mains and given downtime for an update. It’s a sign that you are growing your capacity to love. It signifies progress. You are ready to become more. Like the narrow boat needing to rise to the next water level, your emotions call you to moor up for a few moments and allow the water level to rise as you remain still, safe in the lock. You don’t need to bucket water in, to raise the level. The water flows in through the sluices, all by itself, raising you up to exactly the right level for your next stretch of travel. Moor up. Breathe. Allow. Notice your emotions and sensations. If story persists, write it down. Then close your eyes. Breathe in. Breathe out and out and out. Allow the sensations you notice, as you breathe, with soft eyes, placing a hand on your chest for comfort, if you like. Inquire gently. What emotions might be associated with your sensations right now? Allow your emotions. Call them by name, if you can. You’re not here to change them, just to acknowledge and allow them. As you breathe, with soft eyes, you might like to get a sense of placing them all just outside yourself as you breathe out. Knowing that the sluices will open as you focus on allowing emotion, there is nothing you have to do now but allow the water to rise and lift you in its own time as you bring your focus back to whatever is inside you, with soft eyes. As you choose a colour that would be the best colour to breathe in through your heart and out from your heart, allowing whatever is here to be here, you are opening those sluice gates and allowing the water to flow to you, to lift you, without any effort from you but breathing in the colour that would be the perfect colour to allow this to happen. Knowing that this process of raising water levels will continue all by itself, prepare to return to your day. If thoughts or emotions arise - and they will - remember, they are signs of your increasing capacity for life. Download them onto paper. Distil them. Discover the emotions that drive them. Allow those emotions and breathe in the colour of your choice. Take time today — just today — to moor up, notice, allow, breathe and focus on emotion, letting go of all story, writing it down if it’s insistent. That’s it. It gets easier each time and it always brings relief. Focus on today. If it feels good, you can continue tomorrow. Good job!

Soothing Physical Pain

Soothing the body

Soothing the body Settle as best you can into this space, into this moment. Whatever is here, allow it to be here. Allow yourself this moment to simply be here, in awareness, held in the space, an isness without need to be or do anything other than simply to allow… That’s it. And allow yourself to breathe in… and breathe out… and you might like to stretch your out breath a little as you breathe and soften the focus of your eyes. That’s it… There is nothing for you to do. You are here. Allow yourself to simply be with what is, right here and now. As you breathe in, allow yourself to be here in this moment. As you breathe out, letting go of all thoughts of what is ‘past’. The past is not here in this moment now. As you breathe in, being fully here in this moment. As you breathe out, letting go of all thoughts of ‘future’. The future is not here, in this moment, now. As you breathe in, know that you are here in this moment. As you breathe out, letting go of all story. There is no need to describe, or compare, or change in this moment now. As you breathe in, know that you are here in this moment. As you breathe out, know that while there may be much that you want, there is nothing you NEED right now. You are here, breathing in. You are here, in this now, breathing out. That is all there is. This moment, as you breathe in… and breathe out. And you might like to relax the muscles around your eyes as you breathe in and breathe out… And stretch the out breath, if that feels good; breathing out and out… as you bring your mind into stillness, as you settle into this moment. If it feels good, close your eyes, as you breathe, with soft focus and notice what’s there, inside you now. As you scan your body, simply notice what’s there. Sensations, thoughts, feeling; somehow you’ll know how you know it’s there. Allow it all to be there as you breathe with soft eyes… That’s it. And you might like to get a sense of placing all of that, just outside yourself as you breathe out… That’s it. And just allow it all to be there as you breathe, with soft eyes… No need to change any of it or judge it or even to soothe it. Just acknowledge that it’s there as you breathe, with soft eyes. And bringing your attention back to what’s inside you now. Notice. Observe. Allow. Let what is there be there. Notice how you know that it’s there. Focus now on the emotions that are here. If your physical sensations, and your thoughts had emotions at their core, I wonder what emotions there would be? It’s fine to guess, or simply to let the question just be there in your awareness. There’s nothing you have to do… Let the words work with your inner awareness for you… Allow all those emotions to be acknowledged, as you observe them and know that they have every right to be here. As you allow your emotions to be noticed and known, you might like to get a sense of placing them just outside yourself as you breathe out… with soft eyes. And just allow them to be there. All those emotions. They have every right to be there… as you breathe, with soft eyes. That’s it… And bringing your attention now to whatever is inside you now, as you breathe with soft eyes… Notice what’s here. It may be the same, it may be different, whatever is here is just as it needs to be. Allow it, notice it, as you breathe in and breathe out… And now, allowing yourself to choose a colour that would be a really good colour for you and for your body and every cell seeking soothing… Allow yourself to breathe that colour in through your heart and out from your heart… breathing it in and breathing it out from your heart… that’s it… Allow yourself to know that this is all happening for you - there’s nothing you have to do but focus softly on that colour, knowing that as you do, every cell in your body is soaking in that vibrance and basking in its goodness… As you breathe colour in through your heart and out from your heart, allow every cell and even the spaces between the cells to drink the colour in, to steep in its soothing. As you focus on the colour, breathing it in through your heart and out from your heart, know that there is nothing you have to do. The brilliance of your body is bringing you Home to your fullest, highest, most expanded version of self. Allow yourself to imagine now the health and energy you know is at your core. Allow yourself to softly focus on the truth of who you are. You are vibrance and ease, relief and enjoyment. You are energy and enthusiasm and deliciousness and more. Won’t it be wonderful when your alignment is complete - won’t it be lovely to feel that fresh new lease of life flooding in? Allow yourself to rest a moment in the desire you have for wellness. Your desire to be well is a beautiful desire. It’s a wonderful desire. It’s so very good to want what you want. Allow yourself to take a step back from the timeline, to imagine that the desire is on its way to fulfilment. Allow yourself to love the desire you have for wellness, even as you allow what is present, here now. Allow every cell and sinew to breathe and bask in colour as you love your desire for wellness and relax into what’s here, right now. You have called for your wellness and your inner being is fully well. Let her soothe you as you allow your body to reach for relief. As you breathe colour into all parts of your body, you might like to allow yourself to lead them to relax. There’s no need to try to make yourself feel this way, there’s no efforting here. Allow what is, to be as you ease your thoughts towards the relief that is coming. As you turn your mind towards the emotions and feelings you want to feel, your whole being will receive the soothing of the wellness that you seek. Y

Starting the day with your inner being

Starting the day with your inner being Make yourself comfortable as you sit, with soft eyes, and just breathe. There’s nothing you have to do here. Just let the words carry you and guide you and follow your own Feel Good Rule. You’re doing so well to be giving yourself this precious time to start your day off with your Inner Being, spending time tuning into your soul. So allow yourself to breathe in whatever way pleases you, softening the muscles round your eyes. Allow whatever is here to be here as you breathe, with soft eyes in stillness. You might like to stretch into the out breath a little. If it feels good it’s a lovely way to relax every part of your being. As you breathe out and out and out and out and out and out and out… your mind will calm, your body will settle and your soul will be easy to reach. That’s it. We’re going to spend a few minutes in this stillness together. I’ll guide you every step of the way. And you might be pleasantly surprised at just how easy it is to settle into this stillness, to refresh yourself in this space. If you have paper in front of you, you might like to take a moment to pour your thoughts onto the page as you imagine this stillness, this silence. Whatever you are thinking or feeling is ok. Pour it out on the page. Let it be what it is. No one will read it. Your writing doesn’t need spelling or neatness. It doesn’t need grammar or sense. It’s simply a chance to allow all that your puppy-mind is doing to be safely held and to free you to relax into the space. If you don’t have paper to hand, that’s fine too. Just notice what your puppy-mind is doing as you consider spending a few minutes in stillness. Allow what is inside you to be there as you breathe with soft eyes. You might like to get a sense of placing all of that just outside yourself as you breathe out. That’s it… And if you could distil your download now into the emotions you notice, allow yourself to name those emotions. Write them on the page. List them in your head. Do whatever feels best. Just name them gently, one by one. Whether they feel bad or good, just allow them all to be noticed. If you’re not sure of an emotion, it’s fine to guess. You might like to imagine welcoming them all into a safe space of your creating. Perhaps they might gather with you round a campfire in the woods. Or maybe you’ll place them on the end of your bed. You’ll know what feels best as you get a soft sense of allowing all your emotions to be acknowledged. There’s nothing you have to change about them or do with them — just allow them, acknowledge them; they have every right to be there. Allow all of that to be there as you breathe, with soft eyes. You might even like to close your eyes now, so you can enjoy your inner world. That’s it. Focus your attention on whatever is inside you. Somehow you’ll know how you know. Thoughts, pictures, sensations, emotions. Allow all of it to be there. No judgement. No need to change anything. Just notice and allow, as you breathe with soft eyes. That’s it. Now, choose a colour that would be just right for you now, to breathe in through your heart and to breathe out from your heart. A colour that would carry you to the way you’d like to be feeling right now. And breathe that colour in through your heart and out from your heart with soft eyes. That’s right. You don’t have to make anything happen. You don’t have to feel any particular way. Relax into the colour. Focus on the colour. Just the colour. If images arise that’s fine, welcome them and then focus your attention on the colour they bring you as you breathe; breathe that colour in through your heart and out from your heart, with soft eyes. Soak your cells in colour as you breathe. That’s it. If you want to choose another colour to take that even deeper, that’s great. If you like the colour you have, that’s fine. We’re going to spend moment or two now, simply breathing the colour in and breathing it out and out and out and out and out and out and out. You can easily let go of all thoughts of past and future. There is no storyline here. Just breathing in, breathing out and bathing in colour. In this moment now, breathing out and out and out and out and out and out and out, you know there is nothing you need. You are whole and complete in this moment. You are allowing the stillness to bring your soul into focus. The truth of your nature. The love at your core. Breathing in colour, there’s no need to make anything happen. You don’t have to feel anything or experience anything other than what’s here. Whatever is here is just right for you now. Breathing colour in through your heart you ease into stillness. Breathing colour out and out and out and out you relax even more. That’s it. Just a moment or two of basking in colour together… breathing it in through your heart… breathing it out from your heart… basking, soaking, settling deeper and deeper into the colour as you breathe, with soft eyes. That’s it… … Now, allow yourself to focus gently, with soft eyes, still closed. Allow whatever is there to be there. Notice what’s inside you now as you breathe, with soft eyes. That’s it. Now becoming focused on what’s around you in this space. Somehow you know where you are in your space. Focus on sensations your body brings to you. When you’re ready, take a nice breath in… and let it out… and open your eyes. Whatever your experience has been like, it’s been just right for you here, now in this moment. As you bridge into your day, you might like to play with an alphabet of states you like to feel. You don’t have to make yourself feel them. Just turn your puppy-mind’s head in their direction with sentences like; <p class=""

Before sleep - soaking in your NEW SELF awareness - 5 mins

5 min - New ME! As you settle, now, and give yourself this focused time, know that you are well on your way. Bathe yourself in thoughts like these: I love knowing what I know and allowing my alignment to carry me forward to the truth of who I have become. I love knowing that whatever this day has brought me is a reflection of where I have been. I love knowing that my experiences are a combination of the way I used to think and be and the way I have become. It’s so soothing to know that it’s all happening perfectly. As I reflect on my day, I allow whatever is here to be here. If there have been some signs of old ways of being, I relax now and allow them to be there, as I breathe. I allow the old patterns to be gently replaced as I focus my attention on what is new, what is becoming true for me, more so in every moment, as I lie here and simply breathe. I love the person I have become - this vision of me I feel and know to be true. I love how free and easy I am. How light and smiling and playful I feel. I love imagining this version of me, knowing that I’m catching up with my new sense of self with every moment of imagining. I love how gently and easily I can allow and align with my new way of being. I love the soothing I feel as I relax my way into alignment. It’s wonderful to lie here and simply imagine, to visualise being happy, healthy, vibrant and free, for the pleasure of it, to be relaxed, to be easy, to be free. And choosing a colour now, to soak into my cells, making my new awareness stronger and stronger still, even as I sleep… I breathe that colour in through my heart… and out from my heart, relaxing and allowing it to take my new, vibrant self deeper into the fabric of my being. Breathing colour in… and breathing it out… bathing and basking and relaxing into the heart of the truth of the person I know I have become. Breathing it in… breathing it out… knowing it is done… simply allowing the energy of alignment to bring me into fuller and fuller physical awareness of the ease and freedom of enjoying the way I look and how I feel. That’s it… breathing it in… breathing it out… knowing that as I sleep, my subconscious continues soaking my cells in this powerful, beautiful awareness, pouring it forward into my new day as I awaken into more ease, more flow, more alignment tomorrow… Wonderful ease… Beautiful flow… Soaking in freedom and joy… That’s it… Good job!

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Download after difficult conversations - 9 minutes

Downloading after difficult interactions - 9 minutes Give yourself a moment to settle into this space and allow whatever is here to be here as you give attention to the difficult or draining conversation you want to transform. Start where you are. Where you are is just fine. Whatever you are thinking or feeling is totally natural, it is normal and healthy and valid. As you care for yourself this way, you bring yourself home time to the truth of who you are. You expand into the fullest, most loving version of yourself. Simply allowing all your painful thoughts and acknowledging your negative feelings gives you the space and distance you need to bring yourself into relief. Then you can turn towards the way you want to feel. Take a moment to spill out all the thoughts you have as you focus on the difficult interaction you’d like to soothe. Ideally, pour them out on paper. Don’t worry, writing out your worst feeling thoughts will bring you relief. Emotions soothe themselves as they spill out onto the page. Thoughts don’t need solving. There is nothing here to fix. Your emotions simply need to know that you know they are there. They relax their hold as you give them space to be. Take all the time you need. Pause this recording until it feels complete. That’s it. Now, make a brief note of the emotions that connect with the thoughts you’ve released. Just list the feelings you think might be involved. Perhaps there is anger, shame, blaming, frustration. You may find anxiety, sadness, perhaps you were feeling insecure. Whatever is there, simply name it, allow it. It needs no exploration. That’s it. Now, give yourself a moment to place all of those thoughts and feelings to one side. Close the book on them for now. They are just thoughts. You don’t ever have to think them again. And enjoy a few nice deep breaths in and sigh sigh sigh sigh sigh sigh them out. Allow yourself to relax into your out breath with soft eyes. Stretch that out breath as much as you like. As you extend your out breath you notice the relief as your mind calms and you bring yourself into a steadier place of balance. Enjoy a moment or two on this peaceful Bridge of Sighs… That’s it. Now, let’s take some time to focus on the truth of who you are. Every difficult interaction causes expansion within you. You have a stronger and more powerful desire than ever to feel strong, to feel loving, to feel confident, come what may. As you focus for a few moments on the way you’d like to feel, you amplify those states inside you. You don’t need to figure out how or when you’ll feel that way. Your limbic system will do that for you. So, give yourself a few minutes now to dream about the opposite states or better, to the ones you listed before. Allow yourself some thoughts like these: I love wanting to feel strong and kind and confident no matter what others bring to me. I love wanting to be the fullest, best, most loving version of myself. I love the idea of being able to focus on the expansion I’ve created. I love the idea of being stronger, steadier, warmer, more sure. I love the idea of being my own source of reassurance and being at peace within myself. I love being warm and kind, I love that that is who I am. I love being a source of steady, sure, positive focus. I know that as I focus on the most loving version of myself, I am making it easier and easier to be that way in every conversation. I love wanting to allow more love, more strength, more confidence to flow to me and through me to others. I love wanting to uplift, to be of value, to be strong and steady and clear. I love that I look for win-win solutions. I love wanting to feel confident that things always work out for me. I love wanting to focus on being steady and warm and open and trusting that responses and answers will come. I love wanting to activate my state and hold it so powerfully inside me that I bring myself all the confidence and kindness and resourcefulness I need. I love the thought of doing that so well, so easily, that I no longer seek it from outside myself. Just stopping to breathe for a moment changes so much about the way that life feels. I love knowing that even as I play with these soft focused thoughts, I can feel myself becoming more like that in this moment. I love doing what feels good to me and I love how that spills out to others, without any effort on my part. As I breathe and relax into this moment, I remember that here, now: There is no past. There is no future. There is no story. There is nothing I need. I am perfect, whole and complete, even as I am expanding into more. Allow these thoughts to soak easily into your system, knowing that they will bring more and more benefit each and every time you enjoy them. As you focus gently for the pleasure of relaxing into enjoying your desire, you bring this reality closer, without any effort whatsoever. You’ve done a wonderful job of being here, basking in thoughts of the flourishing you desire. Now, bring your attention back to this moment, becoming aware of the space around you. Allow yourself to take a nice deep breath in… and let it out, and when you’re ready, open your eyes and continue with your day.

Download. Distil. Dream

Download. Distil. Dream. Download Take a nice deep breath in… and let it out… and out… and out… Now, bring a troubling issue to mind. An issue you’d like to soothe. On paper, take as long as you like to download all the worst thoughts you can imagine thinking on this topic. Exaggerate. Make mountains out of molehills. Be dramatic and complaining and judgemental and worse. If you like, imagine someone else writing the rant. Someone who rages and complains with style! We are not trying to be honest or fair. No balance. No tempering. The download is like opening a valve to let toxic thoughts out. That’s all. No one is going to read it. You can destroy it later if you’d like. Be as extreme as you can. Swear if you want. That’s it. Pour your thoughts onto the page in a random flood. All the negativity you can muster, spilling out freely. Good. Allow all that negativity out. Thoughts are valid and have their reason for being there, but you can choose different thoughts if you like. These thoughts are not who you are. But they have been taking up your airspace. Time to let them all go. If you like, pause this recording now to give yourself more time. Distil Now, make a simple list of the emotions underneath your downloaded thoughts. You may have already mentioned some. Focus specifically on distilling those thoughts into the feelings they create. Take your time. Check for emotions you might not like to acknowledge. Is there anger? Fear? Hopelessness? Resentment? Envy? You may feel bad about feeling bad! Shame or guilt can hold other negative emotions in place as we scold ourselves for having them! It’s ok. You don’t need to let the emotions take you over. Just name them and write them down. Naming them allows you to step away from the storyline. The thoughts that create the emotions will release their hold on you as you name those emotions. If you need more time, pause the recording here. Dream Now, take a nice deep breath in… and let it out and out and out. Take another nice breath and stretch the out breath as long as you like. Allow yourself a moment to settle as you soften the focus of your eyes. That’s it. Now. Time to turn our attention to the way you’d really like to feel. For each emotion on your distilled list, now write the opposite or better emotion. Don’t put pressure on yourself to feel them. Just list them, like an exercise in logic. Or a shopping trip to an emotion boutique! That’s it. Simply list the opposite states. Sadness might become joy, or contentment or delight. Worry becomes confidence and so on. Read your list back and add anything to the list that you’d like to imagine feeling, if you could. Now, gently and easily, write a few sentences for each of these states, turning your attention to how much you like each one, when you do feel that way. Keep the focus soft and relaxed. Don’t force it. If you feel the emotions are a long way off, that’s ok, simply allow yourself to acknowledge how much you’d love to be able to feel that way. You might start with phrases like: I really like the feeling of… I love feeling… I love the idea of… Wouldn’t it be nice to feel… It would be so good to feel… I love it when I do feel… This is such a nice feeling because… The thing I love about this feeling is… I feel like this most easily when… Take as much time as you can for this part… it’s the best bit! It should feel relaxed and easy and light. No pressure to feel anything other than focused on the simple task of writing about it. Enjoy feeling focused. Calm. Capable. You don’t have to make anything happen. All you are doing is writing, in theory, about what you’d like to have happen. Keep going until you feel satisfied that you’ve got all you want from the exercise. Pause the recording here if you’d like more time. Now, go and do something totally unrelated. Preferably something simple and practical and satisfying. Make a cup of tea or read a good book. Most importantly, leave the issue alone as you move into focusing on unrelated subjects. If you have found this exercise helpful, if you are feeling some relief, do it again whenever you want. It’s a great way to soothe yourself in between situations that trigger you. The more often you practise it, the easier the situations and issues will become. As you empower yourself to feel better anyway, you will navigate challenge with ever-increasing confidence. Good job!

Extended Tania Prince Re-Patterning

IRP and Colour Breathing

Track 5 - Dreaming of wanting to walk each day… Wanting to want to walk… Use this deliberate daydreaming track if you’d love to find yourself wanting to go for a walk each day. If possible, listen to it as you lie in bed as soon as you wake up. This track should feel easy and enjoyable. If it doesn’t feel good as you listen to it, stop the track and use Track 4 instead. It can take a little focus to feel optimistic about daydreaming. That’s completely normal! Come back to the track again tomorrow and see how it feels to you then. If wanting to walk more isn’t a desire for you, just skip this track.

Morning connection with your inner being

Putting the storyline down - on paper as you settle to sleep 2

Soothing - Tania Prince s Mindfulness Based Inner Re-patterning

Start the Day

A New Day - A New Way of Waking You’ve done so well to reach for this audio! Listening to these words is a powerful decision - a decision to focus on feeling good in this moment. You are allowing yourself to imagine a new way of waking. You are doing so well! As you relax, make yourself comfortable, breathe in and breathe out… allow yourself to stretch your out breath - out and out and out… feel how it always brings relief. Allow yourself to focus on breathing in… and breathing out and out and out. As thoughts come, allow them, notice them and bring your attention back to your breath. Right now, in this moment, in this new day, you have the choice to beat the drum of the way you want to feel. You don’t have to make yourself feel that way. Simply deciding what you’d like to feel and enjoying that desire is all you ever need to do, to bring yourself closer and closer to the full realisation of that expanded, relaxed, eager, happy version of you. You’re doing so well… Breathe in… Breathe out and out and out… Allow yourself to appreciate the feelings you enjoy most, the feelings you’d most like to feel as you start a new day. You might like to focus softly on an alphabet of good feelings… Listen to these emotions and let the ones you like most, or others that come to mind, to play softly in your system as you reach towards them. Isn’t it lovely to feel appreciative for the simple relief of breathing in and breathing out…. and that way that always brings you home? Basking and bathing in beauty feels so good and it’s lovely to feel comfort and delight. There are so many lovely feelings beginning with E! Eagerness and enthusiasm, excitement and energy, ease and effortlessness and exquisiteness! Fun feels wonderful and it’s so good to feel glad! How lovely to feel happy and at Home in yourself! Intuitive and inspired, it’s so good to delight in your inklings and feel the joy of feeling knowing and loving and more… Isn’t it great to feel nourished and open? And playful and quirky - refreshed and relishing and relaxed. It’s lovely to feel satisfied and steady and sure. Feeling triumphant is not as hard as you might think! Feeling uplifted and victorious and wonderfully well is your right and your natural state. Imagine the kisses of the universe falling on your face. Breathe yourself into imagining true zest for life. SImply allowing yourself to focus softly on pleasing feelings, even if they feel out of reach, is an act of great power and decisiveness. You are choosing to change the direction of your day. There’s nothing you have to make happen, nothing you have to force or figure out. You are right to want to feel good. In time it gets easier and easier to imagine your way into feeling just the way you’d like. You’re right on track. It won’t be long before you won’t need to imagine or reach for good feelings as you start a new day... Soon, it will be automatic, it will be your natural early morning setting. Soon it will be the easiest thing in the world to wake up with a smile and ease yourself into a happy state of eagerness, even excitement about the new day unfolding. Just give yourself this time to reach, to imagine, to daydream your way into closer and closer alignment with that version of you. The truth of you is enthusiasm and eagerness. You are naturally happy and joyous and free. You are light and relaxed and open and focused and interested and creative and steady. Somewhere, deep inside yourself, you know this is true. You know this is who you have become. Allow yourself to relax into this moment of imagining. Imagining is the way we create new patterns for ourselves. Imagining gives us power to change our trajectory. Imagining is the way to form new pathways to enjoy. Imagining the way you’d like to start the day, settle now on an emotion you’d like to relish or reach for. Pick any emotion that feels like a good way to start this day. Allow yourself to softly say its name a few times… roll it around inside you, with soft words like - I really like feeling like that. It’s a lovely way to be. I love how that makes me think and act. I love the thought of feeling that way more and more easily. Wouldn’t that be lovely! I love the thought of choosing the way I want to feel. I love the thought that I am supposed to feel good and that every time I focus this way, it gets easier to tune into the way I really want to be. I love the idea of being more and more relaxed and confident that I can step into my day feeling refreshed and easy and happy to be here. I know that’s the way I’m meant to be. And now choose a colour that’s a great colour for starting your day feeling that way. You don’t have to make yourself feel anything. Simply breathing in and breathing out and breathing the colour in through your heart and out from your heart… breathing that colour is all it takes to tune you into the way you’d like to feel. As you breathe that colour in through your heart and out from your heart, you set your trajectory… you guide your life craft by the star of the way you want to feel… it won’t be long before that way of feeling flows through you and to you and flows out ahead of you calling you into your day… In the meantime, allow old momentum to take whatever time it needs. Relax into whatever comes next. If you feel lasting benefit from this practice today, that’s great. But there’s no pressure for you to feel any significant change. It may take some days before you notice any lasting difference as a result of this focus. Allow that. That’s ok. Let the day be whatever it will be as you softly remind yourself of the ‘Heavenly’ it will be when you come through this momentum to the way you want it to be. Soon you will look back and say, ‘Wow! This is heavenly! It’s easy! I feel great! So happy and light! ’ Soon you’ll feel thrilled by the change you have created. It won’t take long for this reality to change. In the meantime, relax into the remnants of the old momentum as it works its way out of your system. Stop and download as often as you can in the day. For now,

Stop Breathe Be Here Now

Stop to Breathe

Stop to Breathe - 7 minutes Make yourself comfortable in this space for a few moments. Soften the focus of your eyes, gazing at a point in the distance, slightly above the horizon. Relax the muscles around your eyes. You can close them if you like; and just breathe. Allow yourself to be in this space, breathing in… and breathing out, with soft eyes. You might like to stretch your out breath as you breathe out… so you breathe in and breathe out and out and out and out and out… Enjoy stretching your out breath as much as you like; you might even like to sit still at the bottom of your out breath for a few moments…and notice how your mind is calming as your out breath brings you relief. That’s it. As you sit, with soft eyes, breathing in and breathing out and out and out and out and out… get a sense of what’s going on now inside you as you scan your body. There may be thoughts, emotions, physical sensations as you breathe with soft eyes. Allow all of that to be there. There’s nothing you have to do, just notice what’s there, without judgement; allow it to be there as you breathe in and breathe out and out and out…. And you might like to get a sense of placing all of that outside you as you breathe out. And observe it all there, just outside yourself somehow, as you breathe, with soft eyes. That’s it. Now bring your attention to whatever is inside you now as you breathe with soft eyes. Whatever is inside you, simply notice it without judgement and allow it to be there. If there were a colour that would feel really good to you right now, allow yourself to breathe that colour in through your heart and out from your heart as you breathe with soft eyes. That’s it. Now let’s enjoy some imagining, knowing that as you play with good feeling thoughts, you are activating parts of the brain that are going to become more and more used to thinking and feeling the way you'd like them to on any topic you choose. So, let’s imagine a version of you who comfortably, easily, routinely stops often to breathe, to re balance, to relax into your sense of self. Imagine this is how you are, who you are, it’s effortless and it feels good. You can feed this imagining with thoughts like these: I love the idea of being one who rests in micro moments often in the day. I love the idea of stopping to stretch my out breath, just because it feels so good. I love the thought of nourishing myself with brief rest stops to relax into the moment and let go of all doing. I love the thought of being relaxed and comfortable taking time to myself. I love the thought of being refreshed and re energised by stopping simply to breathe. I love imagining how my sense of self becomes stronger and more loving to me every time I do it. I can feel that as I become more peaceful in my own space, I will feel benefits in so many ways. As I enjoy more and more of these moments of stillness, confidence, strength and balance flourish within me. Just stopping to breathe for a moment changes so much about the way that life feels. I love knowing that even as I play with these soft focused thoughts, I can feel myself becoming more like that in this moment. I love doing what feels good to me and I love how that spills out to others, without any effort on my part. Allow these thoughts to soak easily into your system, knowing that they will bring more and more benefit each time you enjoy them. As you focus gently for the pleasure of relaxing into enjoying your desire, you bring this reality closer, without any effort whatsoever. You’ve done a wonderful job of being here, basking in thoughts of the flourishing you desire. Now, bring your attention back to this moment, becoming aware of the space around you. Allow yourself to take a nice breath in… and let it out, and when you’re ready, open your eyes and continue with your day.

Stopping after busy segment of the day

The Little Soul and The Sun

Transforming Triggers

Start by taking a nice, deep breath in... and letting it out. That’s it. And again… that’s great. We’re going to do some transformation work here with a trigger that’s been causing some negative emotion for you. We need to start from a place of feeling good. If you’re feeling more fragile right now, leave this track for the moment; give yourself a break: take a walk; enjoy Nature; make a cup of tea; do whatever soothes you and brings you back into a good-feeling place. Then come back to this track. Ok, so from a place of feeling good and taking a few more nice, deep breaths in… and out… and extending the out breath, stretching it out to enjoy it fully… Now, close your eyes and relax the muscles around them… That’s it. Now, pick the feelings you would like to be feeling when you next encounter this trigger. Name them. Don’t try and feel them. Imagine you are in the Feelings Boutique! A place where you can literally choose feelings and have any you like. Then, releasing all thoughts of the trigger for now, allow yourself to breathe as you would be breathing if you were feeling those desired feelings. Sit as you’d be sitting as you feel that way. Imagine how you hold yourself. The things you say to yourself generally, when you feel that way. That’s it. Breathe those feelings in through your heart and out from your heart. Just because it feels good to imagine them. If you are finding it a little tricky to connect, imagine an animal or person who does these feelings well. It could be an actor, a scene from a favourite movie. Whatever it takes to get you tasting those emotions even just a little, is great. Now choose a colour that represents these emotions, the way you’d like to feel when next you encounter the trigger. Imagine being able to breathe that colour in through your heart and out from your heart. Let the colour expand. Enjoy the colour as you focus attention on it. You might like to stop the track here, to practise these good feeling emotions and their colour. You can play with different colours, taking the emotions deeper, making them stronger by choosing new colours to breathe in and out from your heart. The colours activate resourceful parts of your brain without need of storyline. It’s a very powerful practice, in and of itself. When you are ready to take this work further, take the next step. Be ready to stop at any time if it doesn’t feel good to continue. Take a break; do something simple and bring yourself back to the track when it feels good. So, when you are ready, we are going to flood the trigger with these chosen feelings. You can do this at a distance. You don’t have to imagine the trigger. You can imagine that the colour flooding is happening in a different room from this one. You are in charge, you direct it to happen, but you don’t need to be there. You can be as far away from the trigger as you like. You can even ask a mentor, imagined or real, to do the whole thing for you. Set the intention now to flood the trigger with the colour you have chosen to represent the way you’d like to feel. Imagine that is happening now in whatever way feels best to you. Connect with the emotions you’re sending through the colour, as much as you can. That’s it. Enjoy the colours and the feelings and the knowing that the trigger is now being absolutely drenched in the colour and emotions of your choice. That’s it. Let it take as long as you like. When you are ready, imagine yourself immediately after you next encounter the trigger. Imagine feeling jubilant, thrilled, satisfied. Imagine feeling triumphant because you have just shown yourself that you are powerful and you are free! If you want, choose another colour for that post-trigger delightful feeling. Breathe that in through your heart and out from your heart. That’s it. There is nothing else you have to do. Keep it light. Keep it feeling good. Enjoy this process. When you’re ready, take a nice deep breath in… and let it out… that’s it. And bring your attention back to the space around you. Take another nice deep breath in… let it out… open your eyes and continue with your day, knowing that you’ve done a great job of the transformation of this trigger. You can repeat this process as often as you like, as often as it takes to bring your real-time experience of the trigger up to speed with the version you are choosing. As it feels good, it will be easy to return to this process over and over again until you’re really feeling great about this trigger in your daily life. Allow yourself to relax with whatever happens in the meantime. You’ve done wonderful work… Good job!

Tuning to Emotions

Wanting to want to walk each day

Weekly Workout

This workout has three parts. First, we acknowledge and allow the contrast with all the painful feelings that naturally arise. Then we focus on the emotions and how they show up in the body. We work with them. Allow them. Place them where it feels good to observe them without needing them to change. By observing and acknowledging our painful emotions, we allow ourselves to return to a sense of calm. We reconnect with the truth of who we are. We remember that here, in this moment, there is no future. There is no past. There is only now. And we have everything we need in this moment, now. In this moment, we are perfect, whole and complete. As we reconnect with our wholeness, we can then move to the third part. Here, we can enjoy wanting more. We want, but we don't need. We spend time enjoying our heart's desire. We can fantasise, dream, relish the things we want. We do this for the fun we can have from our desires, in this moment, now. So, let's get started. First, connect with an aspect of life that doesn't feel good to you. An aspect you'd like to soothe. If you've made a note of memories or triggers, read through your list. Get a sense for where your attention wants to go. Pick a specific event or topic or go for a general feeling, do whatever feels best. Spend a few minutes writing; vent your painful thoughts: all your fears, furies resentments and more. Allow all the worst possible thoughts out onto the page. Exaggerate them. Get as specific as you can. What's REALLY bothering you about this? What does it mean to you and about you? Spill it all out onto the page. Allow yourself to cry or curse. Don't worry, it won't last long. But it's important to allow the thoughts and feelings out. PAUSE THE RECORDING WHILE YOU FINISH. TAKE AS LONG AS YOU NEED. Good. Now, read through your venting and distil. What emotions are here? List the emotions. One word for each is enough. Get really clear about the feelings. Listen to this list of emotions and just check if any of these need to be included: perhaps there is a feeling of depression, despair, hopelessness, helplessness, grief, sadness, emptiness, jealousy, resentment, blame, shame, fear, anxiety, guilt, worry, anger, rage, fury, frustration, loss, envy, irritation, boredom, insecurity, confusion... or something else. Make sure you've listed all the emotions that might need attention from you right now. PAUSE THE RECORDING WHILE YOU FINISH LISTING YOUR EMOTIONS. TAKE AS LONG AS YOU NEED. That's good. Now read the list you've made of the emotions you're feeling connected with this topic. Close your eyes. Take a nice deep breath in... and let it out.... That's it. Allow your eyes to soften, relax the muscles around your eyes as you breathe in... and out... that's it... Now scan your body. Notice what's there as you focus your attention inside. Somehow, you'll know how you know that those emotions are there in your body, waiting to be given some attention. Notice any tension, any sensations, any tightness. Allow whatever is there to be there. No need to change anything. You're not trying to make anything happen. You are simply noticing what is here, inside you, at the moment. Allowing it to be there as you breathe, with soft eyes. That's it. And you might like to get a sense of placing all of that, just outside yourself as you breathe out. Or perhaps you'll notice that it is flowing out of you all by itself. Allow it to be there, just outside you. No judgement, no pushing against, no trying to change anything or make anything happen. Just allow all of that to be there outside you as you breathe, with soft eyes and observe it there. That's it. Now bring your attention back to what's inside you now as you breathe, with soft eyes and allow all of that to be there. You may find that you are feeling calm and clear, or you may find that there is more discomfort to be noticed, to be allowed, and to be placed outside yourself. As if you were gently moving these feelings from inside yourself to outside, observing them, acknowledging them, allowing them, like a clearing of a room or a house, just allow yourself to repeat this process as often as you need to until you reach a place of feeling calm. That's it. Noticing what's inside you and allowing it... and placing it outside you and allowing it to be there too. It's all valid. It's all appropriate. It is all acknowledged and allowed. That's it. Now let's bring the attention back to what's happening inside you now. As you breathe, with soft eyes... Pick a colour that would be the perfect colour for you right now. A colour that would bring the ease and relief, calm and peace that feels just right for you. If you were to guess what colour would be nice, choose that colour now. Breathe that colour in through your heart and out from your heart, keeping your eyes soft and allowing yourself to enjoy the long breath out... and out... and out... That's it. If there were a colour that would take that deeper for you, allow yourself to breathe that colour in through your heart and out from your heart as you breathe in... and out and out and out... you come Home to yourself. You remember that here I

Welcome Home!

5 Minute Audio to Welcome You Home Take a nice deep breath in and let it out. That's it. You might like to close your eyes as you settle into this moment and focus your attention inside yourself as you breathe with soft eyes allowing whatever is here to be here. You might like to gently tap your fingers in the centre of your chest, as you breathe with soft eyes. Get a sense of whatever is going on inside you right now. There may be physical sensations, there may be thoughts, memories, emotions. Whatever is there, just allow it. That's it, gently tapping with soft eyes. If there were any emotions inside you, ask yourself, what would they be? Allow those emotions to be seen; to be allowed in your system. Welcome those emotions into a safe and loving space. That's it One by one, let them know they have a right to be here. They have their reason for being here. You're not trying to change them. You're simply welcoming them and giving them love. You don't have to feel that love even; simply send love to each emotion as you welcome it into your loving space. That's it. Let that take as long as it needs to, so that all your emotions, are made welcome. And then, when you're ready, bring your attention back to whatever is inside you now. You might like to place your hand on your heart. Allow yourself to open to the idea of unconditional love. This is not a love you need to feel. It is a love that is the very essence of your being. There is nothing you have to do to earn this love. This love is the energy that is who you are. Open to this love -- welcome it in. Breathe it in through your heart and out from your heart, knowing that it is Home to you. Because it is you. Breathe this love in through your heart and out from your heart. If there were a colour that were the perfect colour for this love, right now, breathe that in through your heart and out from your heart, knowing that there is no end to this love. This love is who you are. Breathe into this infinite, vastness of love... and breathe out. Welcome Home. Give yourself all the time you need... When you're ready, and only when you're ready, take a deep breath in, and let it out. Bring yourself back to continue with your day, knowing that Love is always here, always ready to welcome you Home.