All right, so let’s do a cleansing version of the alpha sequence. It was sprinkling and raining here today and it just felt so good and cleansing. So let’s work that into the alpha sequence here today.

Find a spot on the wall that’s above your natural eye gaze. It looks something like this. And taking a nice deep breath.

Now, as you exhale, look through that spot with a relaxed gaze. You might notice the corners of the room. Taking in another nice and deep breath when you’re ready.

And this time, as you exhale, close your eyes and allow yourself to go deeper, relaxed. Good.

So that’s the first step of the Alpha Sequence — closing your eyes.

Now relax your jaw. And as you do, it naturally opens and drops slightly. This relaxed position signals comfort to your entire body.

Now step three: gradually slow down your breathing into a comfortable, slow rhythm of breathing with a long exhalation. This invites your body to relax even further, which then allows your mind to drift — peace.

Now step four: relax the back of your tongue. Decouple your tongue from the part of your mind preparing to speak. Imagine speech dissolving as the mind is free to experience new and expansive thoughts — or perhaps no thoughts at all.

Broad silence and stillness right now. Just allow the sensation and the sound of the water in the rain to completely overcome you and be fully present in this moment right here, right now.

A cleansing sensation — light, free, and clean.

Now in a moment, I’m going to ask you to drop your consciousness into your heart. Let’s do that now.

Taking a nice deep breath, then as you exhale, imagine dropping your consciousness into your heart — where it’s gentle and wide.

Now I’d like you to bring your attention to a sense of spaciousness. And just imagine it’s so easy for you to dissolve completely into this moment — completely. Whatever that means to you, allowing yourself to understand it deeper.

Allowing yourself to notice what is showing up for you right here and right now, at this still point.

Now I’d like you to imagine all the parts of you that would like some cleansing, that would like some rain, that would like some water, that would like some flow, that would like some movement.

All those parts of you are getting exactly what they want right now. Your thirst is being quenched at a very, very deep level, allowing all the walls to come down.

Surrendering to this moment, opening your heart completely. That question, that answer you’re seeking — it floats up now. And there is a thread, some insight, some clarity that comes after. After the stuff, clarity comes.

Taking in another nice and deep breath, and just allowing yourself to release anything you no longer need. Then you feel lighter and better.

And once again, just as the sun is rising, the sun’s coming back out — you are re-devoting yourself to what is most important to you. With an open and receptive heart, having fully shown up here today.

Allow yourself to notice what’s going on, just being here for yourself.

Good job.

In a moment, I’m going to count to three. I want you to open your eyes and emerge feeling fantastic.

Imagining that today you know — it’s like you watered the garden. You feel strong, you feel good, you feel nourished, satisfied, and happy. And it’s easy for you to rest and to focus your efforts on whatever it is you want to do next.

Prepare, and open your eyes.
One, two, three — opening your eyes, feeling so, so good.

Great job, everybody. Hope you have a wonderful rest of your day.

Before you go, take in another nice and deep breath. And as you exhale, just really check in with yourself and notice — what do you notice?

Really pay attention to what’s going on inside, especially the parts of you that are quiet or might not get enough attention.

I love you so much. Bye for now.

The Alpha Sequence with Divine Nourishing
by Erika Flint

Hi everyone, this is Erika Flint, and this is The Alpha Sequence with Divine Nourishing.

The Alpha Sequence uses physiological techniques to help your brain enter an alpha brainwave state easily and repeatedly.
The alpha brainwave state is relaxed and comfortable, and often referred to as the flow state.
These techniques are presented as simple-to-follow and remember steps.
Practice regularly to feel relaxed and focused.

So let’s begin.
Step one: relax your eyes.
Allow your eyes to soften, and just let your eyelids close gently.
Allow your gaze to drop inward and downward, as if you were gazing softly into your own heart.
You might notice a sense of relaxation beginning to move through your eyes, through the muscles around your eyes, and even down into your shoulders.

Step two: relax your jaw.
Just let your jaw drop slightly open, creating a little space between your upper and lower teeth.
Feel the tension melt away from your jaw and from the muscles in your face.
Allow your breath to become easy and natural.

Step three: gradually slow down your breathing.
Let each breath become a little slower and a little deeper than the one before it.
Breathing in gently through the nose, and breathing out slowly through the mouth.
Allowing your body to settle into its natural rhythm.
Each breath bringing calm, clarity, and connection.

Step four: relax the back of your tongue.
Just imagine that the back of your tongue is softening, relaxing, resting.
This allows your entire nervous system to settle and balance.
You might even notice your thoughts beginning to quiet down as your body relaxes further.

Step five: drop your consciousness into your heart.
Imagine or sense your awareness sinking down from your mind, down through your throat, and gently resting in your heart.
Feel the warmth there.
Feel the light there.
And allow yourself to breathe from your heart.
You might even imagine your heart smiling.

Now just stay here for a few moments, breathing from your heart.
Feeling that nourishment — a divine nourishing — coming from within you.
You might imagine this nourishment as light or warmth or color.
You might imagine it flowing through every cell of your body, feeding and restoring you from the inside out.
Letting your body and mind rest in this radiant flow.
Every breath bringing in nourishment.
Every exhale releasing what’s no longer needed.

And if your mind wanders, that’s okay.
Just bring your awareness gently back to your breath and to your heart.
This is your natural state of balance and connection — the alpha state — where your mind and body work together in harmony.
You might notice a sense of openness, spaciousness, or even quiet joy.
Just resting here, allowing everything to be exactly as it is.

Now it’s time to emerge from the alpha sequence.
So begin by bringing awareness back into your body.
Wiggle your fingers and your toes.
Take a deep, refreshing breath in.
And as you exhale, open your eyes, feeling centered, calm, clear, and nourished.

This has been The Alpha Sequence with Divine Nourishing.
I’m Erika Flint.
Thank you for joining me.