So just come to your seated position wherever feels good for you.
Soften through your jaw and just really feel comfortable within your body.
Bring your tongue away from the roof of your mouth and allow your eyes to gently close.
Noticing where your shoulders are and pushing them down away from your ears.
Just do a body scan of where you are right now.
Scanning throughout your body for any tight areas.
Letting go of those areas with your exhales.
And just allow your body to centre.
And just allow your body to centre.
Allow your breath to become easy.
To become easy.
Just letting your breath flow in and out.
Trying not to force it in or out.
Allow your thoughts to drift off.
Just noticing how you're feeling within your body.
So I want you to visualise getting in the shower.
Turning the shower on.
And noticing if the water is hot or cold or warm.
Noticing your surroundings.
Where are you?
Are you in your shower at home?
Are you somewhere else?
Are you in a hotel shower?
Are you in a natural shower,
Waterfall?
Natural shower,
Waterfall.
And then step under the water.
How does that make you feel?
Visualising how powerful the water is.
Is it coming out quite far?
Quite slow.
Quite hard on your skin.
Quite soft on your skin.
Are there big droplets or small droplets or both?
How big is the surface area of the head of your shower?
And what way are you facing?
Are you facing towards the water,
Towards the shower head?
Are you facing away?
Are you facing away?
And how does it feel with the water coming onto your body?
Noticing the areas of contact from the water to your body.
Where are the water droplets coming from first off?
Are they hitting your head,
Your face,
Chest?
Maybe your back.
And is the water temperature okay?
Do you want to turn it up,
Turn it down?
Or maybe just leave it where it is.
So I want you to visualise a bad feeling or a bad thought.
Something that you feel anxious about or something that's coming up in the next few days that you are anxious about.
It can be anything.
Now I want you to put that into a water droplet,
Put that thought into a water droplet that's just come out of the shower head.
It's hitting your body nicely.
And then it's running down your body.
Taking with it all of the negative energy,
The negative thoughts,
Negative feelings.
Noticing if your breathing rate is raised.
And let that water droplet go to the bottom of your shower cubicle.
And let it just flow down the plug hole.
Releasing those negative thoughts and feelings.
They no longer serve you.
And I want you to imagine or visualise another thought.
And put it into one of those water droplets.
This time one of your water droplets hitting the top of your head.
Maybe bouncing off your head or maybe rolling down your face.
That negative energy,
Negative thoughts all wrapped up in this one water droplet.
And gravity pulling it away from you.
Rolling down your body.
Taking with it extra negative energy.
Maybe from your heart,
Maybe from your organs or pelvis.
Roll all the way down one leg.
Down to the top of your foot,
Toes.
Rolling off your body and down the plug hole again.
Never to be seen again.
Just noticing how you're feeling when you're doing this.
Are you feeling lighter,
Calmer?
Now I want you to visualise your face,
Rubbing your chin towards the top of your shower head.
Allowing the water to flow over your face if you're happy to,
Otherwise down by your chest.
Just noticing how much freer your chest feels.
Noticing each water droplet again coming out through the shower head,
Bouncing on your face.
Noticing the feeling of these waters coming onto your face,
Your body.
Tapping.
Just letting all of that negative energy within your brain or the top of your head just bounce off and flow down the plug hole.
Maybe you have a tight area within your body,
Tight shoulders,
Lower back,
Pelvis.
Really visualising that pain coming up through the back of your spine,
Up to the crown of your head.
Or maybe your forehead.
And then let that energy be filled with some more water droplets,
Pushing on your face or your chest.
Letting go,
Saying goodbye to that negative energy,
That water droplet,
Falling to the floor and down through the plug hole.
Now I want you to visualise yourself turning around,
Aiming your shower head towards the back of your neck.
Slightly bowing your head to stretch out through the back of your neck.
Noticing the water around your neck and how it falls on your body.
Maybe you have some tight areas here.
Aiming the jets of water towards those tight areas,
Letting the heat help it open up.
Then visualise that tight area coming out of your body through your neck,
Through the back of your neck or shoulders.
Grabbing a water droplet as it falls to the floor and washes away.
Noticing how your feet feel.
Do you have a puddle around your feet?
Do you have just all of the water dripping off of your body and down to your feet?
Maybe spreading out your toes,
Noticing the water flowing in between your toes.
Then I want you to think of one thing that excites you.
What gets you really excited and within your body?
It can be anything.
I want you to visualise whatever it is that excites you through your heart.
This light expands out of your heart,
Comes to the outside of your body and grabs all of these water droplets that are falling on your body.
Your big ball of white light grows and grows and grows the more water is allowed to accumulate within your big ball of white light.
Then you push this big ball of water,
White light around you,
Surrounding you,
Your imaginary shield.
But water will always be allowed to come through it.
Nothing else,
No other thoughts,
No one can hurt you.
You have a big protective shield around you.
But the water is allowed in because it will allow the negative thoughts and feelings to flow out of your body,
Remembering your water droplets.
So whenever you feel like you can't do any more or you feel vulnerable or you're just in a bad place,
Remember your shield around you,
Remember your white light.
This is the protective layer.
No one can get you.
But also remember any negative thoughts or feelings that come up.
The water droplets on your body from your shower will take all of that negative thoughts and feelings away.
By letting it roll down your body,
Visualising it rolling down,
Out through the tip of your toes,
Down the plug hole.
Just maybe adjusting the water temperature again.
Learn from your Neighbours Noticing how you're feeling with every breath in,
With every breath out.
And then you turn your water over to the other side.
And then you take your towel off,
Your shower off.
Pick up a really fluffy,
Warm towel and wrap it around you.
Like you're giving yourself a big warm hug.
You dry yourself off.
You put on some warm clothes.
You can lie down on your bed.
Just feel really happy,
Content,
Calm,
Warm.
All the fuzzy feelings.
As you begin,
Slowly start to wake up,
Wiggle your fingers,
Wiggle your toes.
Bring the sensation back into your body.
Keep your eyes closed or softly open and take in two big deep breaths.
Breathing in through your nose.
Exhale out through your mouth.
Inhale through your nose.
Exhale,
Big sigh.
And then just bring your hands into prayer position.
Namaste.
