Begin to very slowly scan your body from head to toe.
Just with your awareness,
Start with your crown,
Move down to your forehead,
Into your temples,
To the space behind your ears,
And then your ears themselves.
Just simply becoming aware of these parts of your body.
Your eye sockets,
Your eyes themselves,
Your nose,
Your upper lip,
Your lower lip,
Your cheeks,
Your jaw,
Your chin,
And your throat.
Slowly working your way down your entire body,
Just becoming aware that you have these parts of your body.
Your shoulders,
Your upper arms,
Your lower arms,
Your wrists,
Your hands,
Your fingers,
Your chest,
Your upper back,
Your rib cage front and back,
Your lower back,
The sides of your torso,
Your navel,
Your hips,
Inner,
Outer,
Front,
Back.
Just feeling yourself embodying this self that is you,
Your thighs,
Your hamstrings,
Your knee caps,
In the back of your knees,
Your shins,
Your calves,
Your ankles,
The tops of your feet,
The soles of your feet,
Your toes.
Just doing this full body scan just to simply awaken your senses in every little nook and cranny of your body.
Now make a little mental note for yourself.
Where do you feel light and free?
Where do you feel like you're you?
Where in your body do you feel a warm,
Cozy,
Loving kind of energy?
And then where in your body do you feel heavy?
Where in your body do you feel tight?
Do you feel clouded?
Do you feel stress and tension?
Make a little mental note of these parts.
Now shift your focus back to where you do feel a sense of lightness and peace.
And when you breathe in,
Feel that that epicenter for light grows a little bit further beyond its current perimeter.
When you inhale,
Feel that lightness growing.
Maybe you even see it as light itself.
Even with your eyes open,
You can visualize that light growing,
Vibrating,
Expanding.
Every inhale,
Every inhale,
That light feeling,
Expanding a bit further.
Now shift your focus back to an area in your body where you feel heavy,
Where you feel tension.
Every exhale that you take,
Feel that heaviness shrinking,
That black hole of heaviness and stress.
Ahh.
Every exhale that you take,
Feel the perimeter of that heaviness getting smaller and smaller and smaller.
That darkness of tension slowly exhale,
By exhale,
Shrinking in on itself.
And start to feel these two happenings occur synonymously with one another.
When you inhale,
Feel that light of peacefulness and love grow bigger.
When you exhale,
Feel the darkness of heaviness become smaller.
When you inhale,
The feeling of lightness expands within you.
When you exhale,
Stress,
Tension,
Breathing it out.
And the area that it takes up in you gets smaller.
When you inhale,
The glowing orb of lightness and peace and calm,
Like the sunshine on your face on a beautiful day.
It expands.
Higher,
Lower,
Deeper and wider within you.
And on the wave of your exhale breath,
All of the darkness of all of the stress and the tension from the day is writhed its way out.
The wave of your exhale and that darkness,
That heaviness slowly becomes smaller and smaller and smaller,
Shrinking in and in and in on itself.
And that keeps happening until there's no more darkness and there's only light emanating from within.
And start to scan your body from your toes to your crown.
Simply bring your awareness to your toes,
To your feet,
Soles and tops,
Your ankles,
Your shins,
Your calves.
Bring your focus to the backs of your knees and the caps,
To your thighs,
To your hamstrings,
To the front of your hips,
To the back of your hips.
Bring some awareness to your inner hips and your outer hips,
Your navel area,
Your low back,
The sides of your abdomen,
Your whole rib cage front and back,
Your upper back,
Your heart center,
Your shoulders,
The entire circumference of your upper arms and lower arms.
And wrists and your hands and your fingers,
Your neck,
Front,
Back,
Side and side.
Simply connecting to your chin,
Your jaw,
Your cheeks,
Your lips,
Your nose,
Your ears,
And the spaces behind them,
Your eyeballs,
Themselves,
And the sockets that they live in,
Your eyebrows and the space between them,
Your forehead,
The back of your head,
The sides of your head and your crown.
Notice all of the places where light resides now.
Notice all of the places where peace and calm and love take agency.
Continue to breathe with this intention of breathing in light,
Of growing your inner light,
Of breathing out heaviness,
Breathing out stress,
Shrinking the zones of tension.
Keep breathing this way over and over and over again,
Until you feel that from head to toe,
From fingertip to fingertip,
Only light resides there.
Only love resides there.
