Hi,
It's Miss Janine here.
Today we're going to listen to a short relaxation that you do before bed or whenever you need to give your brain and body a little break.
So find a comfortable spot that's quiet and cozy.
Lie down,
Maybe get a pillow or a blanket.
And once you've found that spot,
Get comfortable and settle into the surface that you're laying on.
See if you can feel your body touching the ground or bed or couch and then close your eyes.
We'll take a few deep breaths in through the nose and then sighing out the mouth like this.
So take a deep breath in and then sigh out your mouth.
Deep breath in and then as you breathe out,
Sigh out,
Relaxing even more.
Very good.
Now we're going to use the power of our imagination and make a movie in our mind.
So just like you watch a movie on TV,
Try to make that movie happen in your brain.
And when you have your eyes closed,
It's a little bit easier to do that because all of the distractions in your room will be blocked out by your eyes being closed.
So try to imagine my words.
Let's begin.
Imagine a heart floating just above your head.
It's a little bit red,
A little bit pink,
A warm and loving magenta color.
As you breathe in through your nose and fill your lungs,
Hold that color in your mind.
And as you breathe out,
Imagine you are breathing into the heart above your head,
Filling it like a balloon.
Breathe in once again,
A nice deep breath and then breathe out,
Blowing your air into that balloon,
Filling it up a bit more.
One more breath in like this and then breathe out.
The balloon is full now,
Full of love and warmth.
Now let this love and warmth come into the body through your breath.
Imagine as you breathe in through your nose,
The color from the heart above begins to seep into your head.
And as it does,
Your face relaxes.
It feels warm and beams with love.
Now breathe in and breathe out.
Allow the color from the heart to fill your neck too,
Warm and loving magenta,
Soothing your muscles.
Breathe in and as you breathe out,
Your shoulders warm and relax.
Breathe in and as you breathe out,
The magenta has filled your head,
Your neck,
Your shoulders and now your chest and back.
You can feel your heart swell with love.
Breathe in and out.
Now you feel your belly warm and relax.
Breathe in and out.
Magenta fills your arms and they feel heavy and relaxed.
Breathe in and out.
The color seeps into each one of your fingers.
Breathe in and out.
Feel the warm magenta travel into your legs now and the muscles in each leg relax.
You can feel the loving energy in all of your muscles and bones.
Breathe in and out.
Warm magenta fills both your feet and each one of your toes.
Breathe in and out.
Now take a moment to feel inside your body.
If there's a place that the magenta forgot to fill,
Let it melt into those spots now with each breath.
Breathe in and out.
Or maybe there's a place in your body that needs a little bit of extra attention,
Extra love and warmth.
Let the heart send more where it is needed.
Breathe in and out.
Feel the warmth and love through your whole body now.
You have so much that there's plenty to give and if you ever become low,
There's an endless supply in the heart above you.
So now imagine someone that you know that may need a little more love right now.
It could be someone who is sad or sick or lonely.
Maybe someone that isn't any of those.
It could be someone whom you care about and just wish to share with.
Hold that person in your mind and in your heart now.
Say their name in your brain if you know it.
Picture their face if you can.
Try to hear their voice.
Take a deep breath in and as you breathe out,
Imagine sending that love and warmth,
That magenta to this person.
Breathe in and out.
Send them more.
Breathe in and breathe out.
Sending more.
Breathe in and out.
Now take a few more deep breaths in for yourself,
Replenishing your supply.
Breathe in and out.
Your body is recharging with that warmth and love.
Breathe in and out.
Know that you can tap into the heart of warmth and love whenever you need it,
Whenever you need to recharge or whenever you want to share.
Again taking a deep breath in through the nose and out through the mouth.
Just starting to wiggle your fingers and toes.
Maybe stretching the body.
Bring the arms up overhead and making the body long.
And if it's your bedtime,
You can drift off to sleep.
If it's still day,
Slowly wake up and enjoy the peacefulness that you have created.
Namaste.
Namaste.
Namaste.
