Take five significant and purposeful deep breaths.
One.
Fully inhale,
Expanding your belly and chest as much as you can,
Holding it,
And exhale,
Feeling a wave of relaxation sweep over you.
Inhale.
Filling your entire breathing system with fresh oxygen and hold,
And exhale,
The wave of relaxation gently sweeping over you.
Inhale so that you're brimming with air,
Hold it soaking in the oxygen,
And exhale,
Your body relaxes in different areas without any effort.
Inhale,
Fully inhale,
Feeling those breaths purify your entire body.
Exhaling,
Just notice how you're feeling.
Inhale,
A beautiful big breath coming in,
Hold it,
Feel invigorated from fresh air,
And exhale,
Allowing relaxation to sweep over you.
Now return to your normal breathing,
Notice how you feel in this very moment.
Now let your breath be natural.
If you have not closed your eyes already,
Allow your eyes to gently close,
And when you do this,
Feel the wave of relaxation sweep over you.
I'd like you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
Let your focus slowly move from the top of your head down to your eyes,
And just notice how your eyes feel.
Inhale,
Ask them to relax.
Any small eye movements you notice allow for you to feel calm and relaxed.
Notice how the back of your head feels against the surface that it's touching.
How heavy does your head feel right now?
And let your focus move,
Move towards your nose,
Feeling the light sensations of the air moving in and out with your breath.
When you breathe in,
Imagine you are being filled with a natural medicinal phenomenon.
And when you breathe out,
Imagine your body feels light and deeply relaxed.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise when the sound comes to your ears,
And they act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here forward,
You can only hear my voice guiding you.
All other sounds pass through and my voice takes you deeper into a state of healing.
Now focus on your mouth.
How does your mouth feel and what do you notice?
Now move your focus down to your neck and your shoulders.
If there's any tension along the way,
Just ask it to release.
Feel the tension,
Breathe into the tension and release.
Move your attention slowly going down each arm following the shoulders,
Down along the way to each fingertip at the end.
How are your fingertips feeling right now?
Feel the sensation of energy in your fingertips and follow that energy as it moves from your shoulders,
Through the arms,
Past the elbows and through to the fingertips and back up.
Now follow that energy and focus on your chest,
Relaxing the chest area as well as your upper back.
If you notice any tension,
Breathe into it and ask it to release.
Now we are going to visualize the heart in the center of the chest.
You can feel it beating strongly,
Supporting you all the time with loving kindness.
Relax your heart and notice how good it feels.
Now breathe deeply and move that energy into your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your whole body.
Allow your focus to move into your vital organs just below the lungs and the digestive system.
Notice how your belly rises and falls with each breath and observe it digesting effortlessly for you.
Now noticing your lower back and how it presses against the surface you are on and if you feel any tension in your lower back,
As many of us do,
Breathe into it and ask it to relax.
From your lower back we are going to move energy now into your pelvis and hips.
Notice any sensations you are having in your pelvis and around your hips.
Breathe into your pelvis and hips.
Move the oxygen to that area and feel a deeper state of relaxation and healing.
Allowing your focus to move down each leg now,
Slowly release the legs and relax them.
Feel them pressing against the surface you're on.
This wave of relaxation moving over your knees,
Through your thigh muscles and down into your legs,
All the way to your feet and the very tip of each toe.
Feel that oxygen in your body relaxing your legs right down into your feet.
Now we have done the base of the relaxation through our entire body.
We can begin to take our focus back up the same way.
This time I want you to imagine your favorite color and slowly pull it through your body as we scan back up.
This color is a deeply healing substance,
Whether it be purple or blue or pink or green.
Imagine your color coming up through the toes of your feet,
Warming the feet.
And as you breathe in,
That color expands and moves up through your legs,
Passing over your knees and up into your pelvis and hips,
Healing all that.
This beautiful color throughout the body is filling up to your digestive system and belly,
Radiating that beautiful color as it fills your vital organs and continues up into your lungs.
And take a deep breath in and out and feel the beneficial color profoundly healing you as it glows and fills your whole heart.
And as the hue travels up across your shoulders and down each arm,
All the way to your fingertips,
Feel this invigorating color.
Moving up through your neck,
Mending as it goes,
All those aches and pains.
It blankets your mouth,
Ears,
Eyes and nose and instantly fills every space in your brain,
Encompassing your mind and healing through the entire body as it moves all the way to the top of your head where we began.
Whenever you feel ready,
Return your awareness to the present moment.
Take a nice full breath in and out.
Begin to flutter your eyelids and feel them open.
You may want to sit here for a little while longer or roll onto your side.
And slowly make your way up.
Namaste.
