Close your eyes.
Take a big deep breath in through your nose,
Your chest,
Into your belly,
And let it go.
Take another big deep breath in all the way in through your nose,
Down through your chest,
And into your belly,
And let it go.
Let your body sink back into the cushion,
The chair,
Couch.
Feel the support that is offered to you.
Rest back and let yourself be held,
Allowing your consciousness to drop down as if gravity is pulling it.
The sand settles in water,
To the lowest parts of yourself,
Your seat,
Your feet.
Realizing from these places you have roots,
Roots that grow down,
And with each exhale they grow further down,
Through the chair,
Through the floor,
Through the building,
Down into the soil.
With each exhale going deeper down into the planet,
Down through the topsoil,
Down through the subsoil,
Down into the bedrock.
With each exhale deepening down into those roots,
Finding their way through the tiny cracks in the bedrock,
Anchoring you,
Grounding you.
And noticing as you breathe in,
What energy is returning you from the earth.
Notice the quality of this energy,
Maybe it has a temperature,
Color,
The sensation that comes with it as you breathe in from the center of the planet.
Just notice that.
And breathing out,
Your roots keep going down and in,
Down and in,
Deeper.
Now allowing your consciousness to float up your body,
Up your spine,
To the top of your head,
Right up to the crown,
That threshold where you touch the sky.
Realizing now you have branches,
Branches that reach up and out from the top of your head,
Up through the ceiling,
Out through the roof,
Up past the clouds,
Out through the atmosphere,
Up and out of the stars.
Branches expanding.
As you exhale,
Be aware of the energy being sent back down your branches.
A golden white light flowing down your branches.
This light is everything that is good in the universe.
It is beauty.
It's flowing down your branches and into the top of your head.
Naturally flowing as it enters your body.
It unwinds your muscles,
One by one,
As this white light flows across your forehead,
Straightening out the lines,
Flows down behind the back of your eyes,
Unwinding all those tiny muscles.
So your eyes relax back,
Softening.
This golden white light flows across your temples and down your jaw,
Releasing all tension.
Naturally and easily this light flows down the back of your head,
Down your neck,
Across your shoulders,
Allowing them to rest back to their natural position.
As the white light keeps flowing down your arms,
Unwinding your elbows,
Down through your wrists,
Releasing tension that flows out your fingertips.
Easily,
Naturally,
This golden white light going down your neck,
Across your chest,
Your torso,
Flowing through your pelvis,
Washing there,
Down your legs,
Unwinding your knees,
Unwinding your shins,
Relaxing your ankles,
And flowing out the end of your toes,
Taking with it any last,
Holding on any last tension.
And as I count from one,
You'll enter your deepest state of relaxation,
Going ten times deeper with each number,
Two,
You're still,
Three,
Relaxing further,
Four,
Softening down,
Five,
Halfway to your deepest state,
Six,
Letting go completely,
Seven,
Dropping deeper,
Eight,
Relaxing,
Nine,
Almost there,
Ten,
Landing in your deepest state,
Floating now as a leaf,
Floating down towards a meadow,
A meadow in the clearing in the forest,
And floating down gently until your feet touch the grass,
You land there safely,
Taking in your surroundings,
The warmth of the sun on your skin,
The gentle breeze in your hair,
The texture of the plants underneath your feet,
The scent of wildflowers,
The distance you hear water trickling,
And turning now to face the sun,
And closing your eyes as you feel its warmth on your face,
Your hands,
Breathing in that sunlight.
Now ask for your higher self to make itself known to you,
Be aware of whatever form it may show up,
Maybe a visual image,
Maybe a sound,
Maybe a feeling,
Or a sensation in your body,
And notice what happens when you put that request out,
And allow the presence of your higher self to make itself known to you,
And greet this wise,
All-knowing part of yourself,
And gratitude,
Ask that it be here with you as you discover parts of your shadow.
Now in this meadow,
Turn so that your back is towards the sun,
You feel its warmth on your back,
Feel the support of the sun,
Open your eyes to look in front of you in the meadow,
Noticing the shadow of your body cast on the ground,
You notice what forms,
Sensations,
Sounds,
Images,
Just notice,
Or make meaning,
Just simply notice what shows itself to you,
Whatever you see,
Or sense,
Or feel in your shadow,
Send it love,
Send it healing,
Let it know that it is welcome here with you,
And you are grateful for it showing itself to you,
Ask this part of yourself that you see in your shadow,
To step out into the sunlight,
So you can be more fully aware of it,
Whatever form it takes,
Encourage it to step out,
Now ask this part of yourself,
What is your role here inside of me?
Now allow the answer to come in any form,
Maybe a sensation,
Or a feeling,
Maybe an image,
Or a symbol,
Maybe a sound,
Maybe words,
Maybe a knowing,
Now ask this part of yourself,
What do you hope for me?
And let the answer come in whatever form it may,
Now ask it,
What are you afraid of?
And finally ask this part of yourself,
What do you need?
What do you need?
And from your heart,
Offer a sincere thanks,
Appreciation for this part of yourself,
Making itself known,
Being in conversation with you,
Now ask your higher self to provide whatever healing this part needs right now,
Let's put that request out there and notice what happens when you do,
Just observe,
Offer a thanks to your higher self,
Offer thanks again to this part that stepped out of the shadow bravely,
To show itself to you,
And let it know that you'll be back,
With yourself bring your attention back to your body,
Sitting in this place,
In this time,
Breathing in through your heart,
And breathing out through your heart,
Allowing yourself to feel the gratitude,
Just resting in this sweet place,
Now bringing yourself back into your body,
Preparing to awaken,
And as I count from five to one,
We return to your normal waking consciousness,
Refreshed,
Relaxed,
And ready for your day,
Five,
Remembering everything that has happened here,
Four,
Feeling gratitude for what you have learned about yourself,
Three,
Awakening your body,
Wiggle your fingers,
Wiggle your toes,
Roll your shoulders,
Breathe into your belly,
And two,
Preparing to be fully awake,
And one,
Wide awake,
Refreshed,
Relaxed,
And ready for your day.
