Now is a good time to go ahead and notice your body either seated or lying down and noticing your breathing and the function of your breathing.
So bringing air into your body and allowing air to be released from your body and just noticing when you breathe in,
You're breathing down into your pelvis grounding your body and when you breathe out you're lengthening the spine upwards all the way up to the base of your skull.
Breathing down into the pelvis grounding your body and then breathing up through the spine lengthening your spine as you breathe out.
Noticing any tension that you have in your body any tension in your legs you might move your legs around and settle with your feet flat on the floor or resting at the edge of a bed or a mat wherever you are and make any adjustments to help your body be comfortable.
Noticing any tension you have in your shoulders and allowing that tension to melt away with your breathing maybe giving your neck a little movement that way you can just feel that tension melt away.
Noticing any tension in your face melting away.
Allowing your breathing to fall into a natural pattern.
Allowing your breathing to fall into a natural pattern.
Breathing the breath in filling the lungs and then releasing all the air with a complete out breath.
And for this practice we're going to focus just on breathing in and out through the nose.
So noticing that when you breathe in through your nostrils your nostrils get a little cold and you follow that air down your windpipe into your lungs and you feel the air warm up in your lungs and it comes back out of your nostrils and warms the outside of your nostrils a little as the air passes by.
So taking a few moments to explore what it's like to just breathe breathing in and out through the nostrils.
Breathing in and out through the nostrils.
Breathing in and out through the nostrils.
Breathing in and out through the nostrils.
And now that we've settled into a comfortable rate of breathing bring to your imagination a ball of light right in front of your nose.
So this ball of light is almost touching your nose.
Notice the texture of this ball of light.
Notice the hue or any color.
Notice movement in this ball of light.
Notice its energy.
And also notice that as you breathe in through your nostrils you're breathing in a little bit of this light with each breath that you take.
So not changing the way you breathe but just notice when you breathe in a little bit of that light comes from that ball of light down into your lungs and then from your lungs out through your bloodstream through your heart and then starting all the way down at your feet.
Begin with each breath to fill your body with this light.
Now this light comes with warmth and peace.
It comes with a sense of calmness.
It eases tension and you might notice that when this light settles into a part of your body as it's doing right now into your feet up to your ankles now maybe that that part of your body starts to feel a little heavy with relaxation.
So breathing in that light bringing those positive things into your body those peaceful things into your body taking it down to your feet and now maybe this light has filled your body all the way up to maybe your kneecaps or your upper legs.
Move at your own pace and explore what it's like to breathe in this light and take it through the body gradually filling the body from the soles of your feet up to the top of your head.
BE whispering.
You you you Allowing this light to bring your body comfort peace a weight that is comforting you you you And now noticing the body almost full of this color definitely into the torso and maybe moving up the neck you you you and when your body is completely full of this color this light this calm energy just notice how your body feels notice if your thoughts have slowed down notice if your rate of breathing has naturally slowed down and take a few moments now that your body is full of this light to enjoy this feeling for yourself for your body for your soul taking a few moments for you you you you you you you And noticing now the music slowly coming to a close Noticing how your body feels now versus how it did in the beginning of this experience Taking a complete breath in,
Maybe a little deeper than normal and then a complete breath out Knowing that though the music has ended for now,
This is an experience you can revisit on your own with a gentle awareness of your breathing and visualizations Wiggling your fingers and toes and when you're ready open your eyes and come back to this space
