To prepare for this practice,
Lay on your back in Shavasana.
Your arms are along side of your body,
Palms facing the sky.
Softly close your eyes.
Take time to move until your position is as comfortable and cosy as possible.
Arrive.
Take a deep inhale through the nose and a long relaxing exhale through the mouth.
Inhale through the nose,
Exhale through the mouth.
Repeat this two times at your own pace.
Return to your natural breath.
Begin to notice the sounds around you.
No need to name them,
Just observe.
Let the attention move from one sound to the next.
Start to notice the sounds far out in the distance.
Move your attention a bit closer and notice the sounds just outside of your room.
Begin to notice the sounds within your room.
The sound of my voice.
The sound of your own breath.
The sound and the sensation of your heartbeat.
Breathe into your heart space.
Notice how it just expands,
How your breath warms your heart space.
If you wish,
You can bring both hands on your heart space.
Feel the warmth of your hands nourishing your heart.
Bring all of your attention to the breath.
Notice how it naturally flows in and out.
A calm breath in and a calm breath out.
Inhale to expand and exhale to let go.
Now bring your hands gently to your navel area.
Take your hands.
Notice the warm touch.
On your next inhale,
Be more intentional with your breath.
Allow the breath to flow all the way down to the belly.
And exhale again.
Another deep inhale to the belly.
The belly expands below your hands.
And exhale.
Now breathe into your belly,
Then your ribcage and your chest.
Hold the breath on the top and exhale through the mouth.
Let all tension go.
Another deep inhale,
Belly,
Ribcage,
Chest expands.
Hold the breath and then exhale through the mouth when you're ready.
Again,
A deep long inhale,
Belly,
Ribcage,
Chest.
Hold the breath and exhale through the mouth.
Just one more time with an extra deep inhale into the belly,
Ribcage,
Chest.
Hold the breath and whenever it feels right,
Let it all go.
Return to your natural breath.
Relax.
You can bring your hands back to the heart center or alongside of your body.
Feel the energy in your hands,
The touch,
The warmth.
Now focus on the things in your life that you're blessed with.
Bring the focus to all the things you're grateful for.
And while you inhale,
You're inviting the experience of a feeling of deep trust and ease.
Each exhale,
You're creating space for love and gratitude.
The inhale,
You're cultivating an experience of openness.
Continue to follow the flow of inhalations and exhalations.
Effortlessly relax into a state of calm.
Let me take your awareness through different body parts of your physical body.
Visualize a golden light that softly fills your body with a loving light.
A golden,
Warm and sparkling light.
Relax the body parts while I mention them.
Start by drawing your attention to the point between the eyebrows.
Let this golden light shine on this point.
Relax.
Move this light further to the center of the throat.
Further to your right shoulder joint.
Relax.
Bring the warm light to the elbow,
Middle of the wrist,
Tip of the right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger and the small finger.
Bring the light back to the wrist and to the elbow and the shoulder.
Back to the center of the throat.
The golden light moves to the left shoulder joint.
Relax.
The left elbow,
The left wrist,
Tip of the thumb,
Tip of the index finger,
Tip of the middle finger,
Ring finger and the small finger.
Back to the wrist,
The elbow and the shoulder.
Center of the throat.
Then move your light further to the heart center.
Let your heart center shine and welcome this warm light into the heart.
Move to the right chest.
Back to the heart center,
The left chest and the heart center.
Bring this warm light to your solar plexus and your navel center.
Completely relax.
The golden light moves to the hip joint on the right side,
Goes to the knee and your ankle.
To the right toe,
Second toe,
Third toe,
Fourth toe and the small toe.
Back to the ankle,
The knee and the right hip.
Bring the light back to the navel center and move it to the left hip,
To the left knee and the left ankle.
The left big toe,
Second toe,
Third toe,
Fourth toe and the small one.
Back to the left ankle,
Left knee and the left hip.
Bring this golden light back to the navel center,
The solar plexus and back to the heart center.
The center of the throat and back to the center of the eyebrows where we started.
Feel this warm,
Unloving light covering your body.
The whole body is gently covered.
All the beautiful things in life that we hold so dear.
Continue to let the feeling of gratitude circulate through your body,
Through your whole being.
Feel the loving energy that flows through the body,
That covers you like a cozy blanket.
Maybe you visualize the golden light again.
When you're ready,
Take this feeling of gratitude with you.
Slowly begin to bring your awareness back to the breath.
This loving energy that flows in and out of your nose.
It's always there.
Bring your awareness back to the body,
Into the space you're in and come back to this moment.
This helps you start moving gently your fingers and toes.
Move your head from side to side.
Move your legs,
Your hips.
Give yourself a good morning stretch.
When you're ready,
Bring your knees to your chest.
Very gently hug them.
Feel your hands again.
Roll to your favourite side and take a couple of deeper breaths there.
Softly come back sitting and blinking your eyes open when you're ready.
Namaste.
