Welcome,
I'm Amy and this is a deep relaxation.
We're going to be exploring visualizing a soothing warm light flowing through different parts of the body.
This light can be any color that you choose and we're going to start just by getting comfortable.
This might be on your back or if you're doing it sitting see if you can support your back in some way so that the body can really relax.
You might get blankets,
Make yourself really cozy and then we'll begin by allowing your attention to sink down to where your body makes contact with the ground beneath.
Resting into the support that's already here and just noticing how you're feeling now as we begin the practice.
And then we're going to sink our attention down to our feet and first of all just noticing your feet as they are.
I give them a little wriggle and then starting to visualize a soothing light flowing up into your feet.
So flowing through the soles of the feet and soaking in to every part of the feet,
Every cell of the feet,
Easing any tiredness,
Any discomfort and this light surrounds the feet in a soothing bubble as if you've stepped into a warm footbath.
And then the light begins to flow slowly up the legs,
Allowing it to soak up through your ankles,
Calves,
Knees and thighs,
Nourishing your legs and it flows on into your hips,
Really feeling this light soaking in to the pelvis,
Warming and soothing.
Flowing into your lower abdomen,
You might bring your hands to your belly and noticing the rise and fall of the belly as this light nourishes the abdomen,
Soothing and healing.
And it sinks into your lower back,
Easing any discomfort,
As if you've got a heat pack or a hot water bottle soothing your back.
Then it flows on up through the ribs,
Notice your breath as you flow up the body and bring that light into your chest.
You might bring your hands to the heart centre,
The centre of the chest and really allow this warm soothing light to nourish your heart centre.
You might notice that there's a gentle expansion as you breathe in,
Softening as you breathe out and allow this light to encourage this softening,
This opening,
This soothing at the chest.
And then it sinks into your shoulder blades,
Really allow your shoulder blades to just melt,
Allowing them to find ease,
Allowing the whole body to find ease as it sinks down.
And now the light flows on up through the shoulders,
Into your neck,
Really let the light soothe your tired neck,
Melt tension.
And it flows on into your head,
Filling your mind with soothing light,
Mental tension just drains away,
Really sense this ease,
Lightness.
Visualise it shining onto your face,
Softening and smoothing your forehead,
The little muscles around your eyes,
Your jaw,
As if you've just turned your face to the warm sunlight.
And then it melts on down back through your neck and your shoulders and into both your arms,
Flowing down your upper arms,
Elbows,
Lower arms,
Into your hands and wrists.
Really allow your hands to be heavy and let this light ease tiredness,
Stiffness.
Sense into your hands,
Allow them to be bathed by the light of your compassionate awareness.
And now the whole body is bathed in nourishing,
Healing light from your toes up to your head and down to your fingertips.
And we're going to rest here a little while longer,
Enjoying this sense of being soothed and held in the light of your own awareness.
And if you would like to give part of your body some extra loving care,
Then you might direct the light to one particular part of you,
Extra soothing,
Otherwise just resting,
Bathed in this light.
If your mind wanders,
Just thank yourself for noticing and gently but firmly redirect to rest in the body.
Allow the sensations of the body just to draw you back to rest for a little while longer,
Bathed in light.
Now the light drains away into the ground beneath,
Taking with it anything that you no longer need and leaving you here,
Fresh,
At ease and free.
So noticing how the body feels now.
Maybe beginning to wriggle fingers and toes gently and gently.
Maybe the body needs a stretch or any movements that suit you right now.
And a reminder that giving your body your loving attention is a real gift to yourself.
So when you're ready,
Moving on with your day with gentleness and kindness.
Thank you for practicing with me today.
