I can achieve

Focus for the moment on your feet again. Think about yourself for the moment. Think about something you found very hard in the past but still managed to do. This should be something you really struggled with at first. Something you really didn’t like doing, perhaps because you didn’t feel you were very good at it. Or perhaps the challenge was too great and you were nervous about it. (pause 3 sec) There can be many different reasons why someone struggles with something. This is normal and very common. (pause 2 sec) Think of this situation you managed despite the struggle. This situation does not have to be a big deal, it just needs to seem like a big deal to you. (pause 2 sec) Perhaps you have managed to achieve or learn something in sport, or art, or perhaps you performed in public despite your nerves. Or simply managed to complete a chore at home which you kept forgetting to do or just did not like doing. (pause 2 sec) How did it feel to actually do it despite everything? How did you feel when you completed it? (pause 4 sec) Consider the importance of this achievement. If you can do this in one situation, can you do it with anything? Consider this. (pause 2 sec) Have a little think about whether there is something else you are putting off but would like to be able to do, complete or learn? (pause 3 sec) Now imagine that you have already done this task. Really believe this. (pause 4 sec) How does that feel? What are you thinking? (pause 4 sec) Just stay with the feeling for a moment. Remember it. You will need to take this feeling with you out of this meditation.
Gently focus on your feet again. Remember you are sitting on the log. In your mind stand up and walk back to the forest. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet, bring your awareness to this room now fully. Become aware of the chair under your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes. Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.