Welcome!
This practice helps dissolve physical tension created by stress,
Emotional pain,
And a busy mind.
You can use this practice to decompress after a long day and ground into your body.
Expect to emerge feeling more present and energized.
Feel free to pause this practice at any time if you'd like to enjoy more stillness along the way.
Find a comfortable seat.
Take any adjustments you need to make yourself even more cozy.
Start by noticing your physical body.
Notice the sensations that stand out to you.
Scan your body from head to toe like you're taking inventory.
Just notice.
Notice areas of tension.
Notice areas that feel neutral.
Notice areas that feel pleasant.
Notice the quality of your mind.
Without judgment,
Not labeling good or bad.
Just notice.
Now notice the emotional tone of your experience.
Give space for whatever comes up.
Name that emotion.
Notice it.
Allow it to be there.
Good or bad.
Pleasant or unpleasant.
Acknowledging that it is temporary.
Now imagine a light beaming down from the sky,
The heavens,
Or cosmos.
Whatever resonates most with you.
Imagine this light is shining down to the top of your head.
Imagine the color of the light as the color you most associate with healing.
Take this healing light into your body part by part,
Dissolving any tension along the way.
You can pause anywhere that needs extra time for healing.
Start by breathing the light into your head.
Let the light swirl around your eyes,
Forehead,
Cheeks,
And jaw.
Let your mouth and tongue fill with this healing light.
Now take the light down into your neck and throat.
Soak in the light.
Take the light down to your shoulders.
Then to your arms.
Fill your hands with light.
Fill all ten fingers with light.
Feel the length of your arms filled with healing light.
Now move the light into your chest.
Let it swirl around your heart,
To your spine,
Rib cage,
To the full length of your torso.
Now take the light into your belly.
Breathe this light into your core.
Lighting up from shoulders to hips.
Now move the light into your pelvis and seat area.
Breathe in healing light into this space.
Then move the light down your upper legs,
To your knees,
Lower legs,
Ankles,
Tops of feet.
Now focus on the light shining down from the sky onto the top of your head.
Filling your whole body with healing light.
Body full of light.
Stay with the light.
Keep breathing in the light.
Now notice the physical sensations in your body.
The quality of your mind.
Your emotions.
Stay with this practice for a couple of minutes.
Begin to emerge from this practice by finding gentle movement through your spine.
Press your lower body into your seat to ground yourself in the here and now.
Flutter your eyes open,
Connecting back with sight.
May you carry a little more peace,
Presence and light into the rest of your day.
