Begin lying down on your back or in a seated position.
Make yourself as comfortable as possible.
Arms by your sides and palms facing up.
Legs are relaxed,
There is no tension,
Your feet are loose.
Release the tongue and release the jaw.
Take a long deep inhale through the nose and sigh it out through the mouth.
Two more times.
Long deep inhale and sigh it out,
Releasing.
Bringing the breath back to the nose,
Mouth softly closed and observe the breath here.
Not trying to change the breath,
Just watching.
Releasing any tension from the face,
Releasing the tongue and releasing the jaw.
Watching the breath as it moves in and out of the body.
Feeling yourself melt as tension releases with each exhale.
Feel yourself sinking into the floor,
Safe and comfortable.
Rotating the awareness around the body,
Starting at the heart.
Notice as the chest rises and falls with the breath.
The left shoulder,
The upper arm,
The elbow,
Lower arm,
The wrist and the back of the hand,
The palm of the hand and the fingers,
The whole hand and the whole arm.
Back up to the heart,
The right shoulder and upper arm,
The elbow and lower arm,
The wrist,
The back of the hand,
The palm of the hand and the fingers and the whole hand,
The whole arm and back to the heart.
Notice as the chest rises and falls with the breath,
Down to the belly and the hips,
The left thigh,
Knee,
Shin,
Ankle,
The top of the foot,
The sole of the foot and the toes,
The whole of the foot and the whole of the left leg.
Back up through the hips to the right thigh,
The knee,
The shin,
The ankle,
The top of the foot,
The sole of the foot and the toes,
The whole of the foot and the whole of the right leg.
Up through the base of the spine,
The lower spine,
The middle and the top of the spine,
Across the shoulder blades and up through the back of the neck and the throat,
The back of the head and the top of the head,
The forehead,
The eyebrows,
The left eye and the right eye and both eyes together,
The left ear,
The right ear and both ears together,
The nose,
The cheeks,
Lips and the throat,
Down to the heart,
The whole of the left arm,
The whole of the right arm,
Both arms together,
The whole of the left leg,
The whole of the right leg and both legs together,
The whole body relaxed,
Free from tension and free.
Notice the chest softly rising and falling with the breath.
Imagine now as you inhale a warm glow glowing in the heart.
As you inhale it gets brighter,
As you exhale it softens and flows through the entire body.
What color is this glowing?
At each point in your body as you inhale glowing and as you exhale softening.
Your shoulders,
Elbows,
Wrists and fingers.
Inhale and glowing,
Exhale and softening.
Your heart glowing and softening.
Belly rising and glowing in love,
Falling and softening.
The hips,
Knees,
Ankles and toes.
Inhaling and glowing,
Exhaling and softening.
Back up through the back of the body,
Ankles,
Knees and hips.
Inhaling up through the spine,
Exhaling back down to the base of the spine.
Inhaling and glowing up to the shoulder blades,
Exhaling back down the back,
Down the arms and back up to the heart.
Glowing and softening with the breath.
Up through the throat and the back of the neck,
Around the jaw,
The ears,
Across the cheeks and around the eye sockets,
Across the eyebrows to the eyebrow center.
Watch the soft darkness here.
Are there any shapes,
Any colors or patterns or simply darkness?
Observe without judgment.
Nothing should be,
It just is.
Watch this space,
Allow it to just be.
Picture now somewhere safe for you.
It may be somewhere that is real,
It may be a place that you go to in your mind,
It may be this room but it is somewhere safe.
Visualize the walls,
The ceiling and the floor,
Textures and colors around you in fine details.
What is the light like here?
What time of day?
Listen inwards,
Connect with your safe place deeply.
Are there any sounds?
What can you feel around you?
Settle into the safety,
The comfort and the peace of this place.
Nothing should be,
It just is.
Allow it to be.
Slowly and gently coming back,
Back into your body,
Back to your breath.
Finding gentle movement in the fingers and in the toes.
Perhaps reaching your arms above your head and drawing your knees into your chest,
Eyes still closed.
Rocking over onto your side and if you wish stay here or coming back to your day with love,
Peace and gratitude.
