Lying down and getting comfy.
Being warm.
Sighing out the mouth.
The breath finding its pathway in and out through the nostrils.
Cooling the nervous system.
Your attention travelling out of the busy mind and down into the landscape of the body.
Journeying along its hills and valleys.
Feeling the warmth of the heart and the ground beneath you holding you here.
Welcome.
Welcome home to yourself.
I'm coming to you settle today in the comfort of your inner strength,
Confidence and self-esteem.
Your solar plexus.
The upper abdomen above the navel and just below the sternum.
You can place a hand or both hands here and this is where you can stoke your inner fire or agony whenever you need.
Let's take three breaths into this place.
Feeling your hands rise and fall for one.
The lower ribs expand.
Front,
Sides and back for two.
Breathing with ease for three.
And from this place listen.
Listen to an inner knowing.
Let this knowing be felt in the body and held in the mind.
Now seeing or sensing a bright yellow light in the centre of the solar plexus.
It can be a warm Sun,
A bright orb,
A burning flame or the quality that these might bring.
Or even a word such as light,
Sun or flame.
Or simply breathing and resting your attention in this central part of the body.
As you inhale the light expands and as you exhale let go of any holding,
Perhaps habitual holding in the body or mind.
Allow this to melt away.
Inhale the light gradually fills the abdomen,
Fills the chest and exhale the body and mind soften.
Inhale the light can fill the extremities of the body,
Arms,
Legs,
Hands,
Feet.
Exhale,
We surrender to gravity.
Inhale light and warmth travel up the neck,
Into the face and head.
Exhale,
Let yourself burn brightly,
Free of self-doubt,
Shrinking small or being silenced.
Now simply rest in the light of your being.
Simply being here,
Being here at home in your body.
If the mind is distracted or time-travelling,
Perhaps jumping back into the past or moving into the future,
Invite your attention to settle once more on the centre of the body in the solar plexus.
Now following my voice as I move your attention through the different parts of the body with ease and if you can resting a drop of light and warmth on each part as I name it.
Move your attention to your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side ribs,
Waist,
Right hip,
Thigh,
Kneecap,
Calf muscle,
Right ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe and feel the whole right side of the body,
The whole right side of the body.
Your attention now travels to your left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side ribs,
Waist,
Left hip,
Thigh,
Kneecap,
Calf muscle,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the whole left side of the body,
The whole left side of the body.
Now bring your attention to the mouth,
Tongue,
Tip of the tongue,
Centre of the tongue,
Root of the tongue,
Roof of the mouth,
Floor of the mouth,
Gums,
Upper row of teeth,
Lower row of teeth,
Upper lip,
Lower lip,
Both lips,
The jaw,
Both cheeks,
Nose,
Nostrils,
Bridge of the nose,
Both eyes,
Eyelids,
Eyeballs,
Sockets,
Both temples,
Eyebrows,
Space between the eyebrows,
Forehead,
Scalp,
Both ears,
Earlobe,
The coil of the outer ear,
The inner ear.
And feel the entire face and head.
Now be aware of the entire body,
The head,
The torso,
Right arm,
Left arm,
Both arms,
Right leg,
Left leg,
Both legs.
The entire body alive with sensation,
Warmth radiating inwardly and outwardly,
As if you're glowing starlight,
Sunlight,
Shining brightly.
Now bring your awareness to your breath,
The feeling of air in the nostrils as breath enters and leaves the body,
The expansion of the diaphragm and pelvic floor as they bob slightly down and up.
Down and up,
The massaging of the heart that rests here on the diaphragm,
The upward and outward movement of the lower ribs,
Drawing out to the front,
To the side,
To the back of the body.
And then falling inwards towards your centre.
This bodyful,
Heartful breath.
And feel the body breathing itself.
Now coming back to the inner flame of the solar plexus.
As best you can see or feel that flame burning brightly.
Now notice the expanse of peaceful darkness around that flame,
Like black velvet or a warm night.
And now be here in the peaceful darkness.
Now gathering around the flame again,
Before moving back into the dark.
Now holding these two opposites,
Energising fire and peaceful darkness at the same time.
You can come back to your inner fire whenever you need.
Perhaps to breathe here.
Perhaps to gently blow on the embers,
Watch them flicker and become flames.
Perhaps basking in its warmth and light,
Or singing and dancing around its centre.
Now beginning to feel the weight of your body against the earth.
Become aware of the room around you,
The temperature of the air on your skin,
Sounds,
My voice.
And revisit your place of inner knowing.
Feeling that inner knowing in the body and holding it in the mind.
Begin to deepen your breath through the nose,
Breathing a little more fully.
Wiggle fingers,
Toes,
You can rock the head side to side.
Any movement here that feels good to reawaken into the body.
And when you're ready you can hug in your knees and rest on one side.
Allow light and colour into the eyes.
When you're ready blink open the eyes,
Adjusting to the light and space around you.
And coming to sit up in a comfortable seat.
Place one hand on your solar plexus and one over your heart.
Feel the heart beating.
And feel your inner fire,
Agony,
Burning.
And bow your head in gratitude.
In gratitude for all that you are and all that you are a part of.
Thank you.
