Coloured Light Relaxation (With Music)

Come into a comfortable position that best suits your body.

Either seated or lying down on your back take a moment to adjust your position to ensure that you are as comfortable as you can possibly be before starting this relaxation meditation.

You might like to put a pillow under your head or under your knees to support your lower back or you may even like to get a blanket to cover yourself so that you can be as comfortable as possible.

Whatever position you choose know that if you feel the need to adjust as you move deeper into your meditation that is okay and take your time to gently give your body what it needs to feel supported.

Once you have found a comfortable position take a moment to thank yourself for taking this time for you.

Know that in this moment all there is for you to do is breathe and relax.

This is a time to reconnect with your core being.

As you begin notice how you are feeling any emotions that are there or not there just observe.

Observe any thoughts that are emerging and you might like to watch them float by like a cloud or simply fade out.

Just observe.

There is no need to engage with these thoughts or emotions now.

If you find your mind wandering simply return to the breath and notice how your breath gently enters and exits your body.

Listen and notice any sounds you can hear in the distance just outside and those in the room with you.

You may become aware of the sounds your breath makes as you inhale and exhale.

You may also hear very little or nothing at all.

Simply experience what your ears are noticing.

Notice any scents that you can smell.

The air may smell fresh and clear,

Have a hint of something sweet,

Floral,

Woody or you may even be able to smell the aroma of food or drinks.

Just notice what scents are around you.

Draw your attention to your eyes and notice how they are feeling.

Notice any tension behind or around your eyes.

You may experience a warm darkness with your eyes shut or you may notice shapes or different shades of colors behind your eyelids as you sit or lie still.

Notice the parts of your body connecting with the ground below you.

You might feel the cushion,

Mat or carpet below.

Note the different textures and how they feel below you.

Observe any sensations you can feel on your skin whether it is the weight of the fabrics from your clothes gently resting on you or the temperature of the air on your exposed skin.

Observe how you're feeling internally and take note of any areas of tension in your muscles,

Your organs,

Your bones.

Become aware of any small movements internally that occur when you inhale and exhale.

However is comfortable for you take a deep breath breathing down into your belly filling your lungs with oxygen and then sigh it all out letting everything from the day the week so far just go.

Taking another deep breath focus on the rising of your belly and chest,

The air reaching the deepest parts of your lungs and then sigh it all out.

Take one final big breath this time gently let the air escape your mouth before returning to a normal rate of relaxed breathing.

Notice the air entering through your nostrils without the need to change or alter your breath.

Notice how you may be able to feel the air gently come past the tip of your nose down the back of your throat before filling your lungs.

Become aware of how the air leaves your body you may feel an exit over your top lip from the sides of your nostrils or it might go past the tip of your nose on the exhale as well.

Simply be with the breath and observe how it enters and exits your body.

Take your attention to the temperature of the air.

Is it cool or warm and notice if this changes the deeper your breath goes into your body.

Your body may continue to gently warm the air as it travels down towards your chest.

Moving your attention to your chest,

Your lungs take note how the air feels as it expands your lungs.

May feel relaxing,

Nourishing or cleansing.

Allow yourself to focus on how the breath makes you feel.

The breath can offer safety and security as it gently continues to calmly enter and exit your body.

It may remind you of gentle ocean waves continuously rolling in and out with little thought attached.

Notice where your breath goes to turn in your body.

It may gently change directions in your upper chest,

Your stomach or maybe right down in your lower abdomen.

Simply watch this mindfully.

There is no need to change or alter your beautiful natural breath.

See if you can follow the breath as it enters your nose,

Goes deep into your body,

Turns and then continues its journey out of your body.

Become aware of this ongoing journey of the breath.

Gently draw your attention to that turn in the breath.

Allow yourself to observe the brief moment of stillness between the exhale and the inhale and sense this beautiful moment of stillness and inner peace.

And if your mind wanders simply gently return to the breath.

Continue observing your breath's journey as it slowly enters and exits your body.

Sense or visualize a color that you find calming.

Notice a gentle light in that color above the top of your head.

As this beautiful colored light comes down and gently caresses the top of your head notice a relaxing sensation start to spread wherever the colored light touches.

As this light slowly spreads down your scalp towards your forehead you may feel your muscles relaxing,

Your eyebrows lowering,

Your ears beginning to let go and as the light falls on your jaw notice how much tension you may have been holding there.

Allow your tongue to gently rest in your mouth and the muscles that connect your tongue to your jaw allow them to soften.

With each inhale feel the light slowly trickle down towards the muscles on either side of your jaw.

Begin to feel them lengthen and soften relaxing your entire face feel the hinge of your jaw begin to loosen almost as if the light was oil being applied to a rusty door hinge which is now free to open gently.

Allow yourself to feel this relaxation pulsate out from your jaw through the bones of your jaw,

The tendons and muscles that allow you to talk,

To breathe,

To eat and to smile.

Feel this soothing relaxing light reach the inside of your cheeks deep into your skin and then notice how it reaches the surface level of your skin.

Take a moment to notice how your face,

Your head,

Your skull is covered in this beautiful calming light.

This light now focuses on the base of your skull where your spine connects as it gently illuminates your first vertebrae.

Everything that touches this is eased by the lights gentle glow.

Feel how the light slowly and calmly moves down your spine checking in with each of your vertebrae.

Notice the curve of your spine as each vertebrae connects to the next.

The gentle light continues down your back between your shoulder blades down to where the ribcage connects,

The arch of your back,

Down into your lower back and right down to your tailbone.

As you scan back up your spine notice how the little muscles that run off up and between your vertebrae into glow in your calming light and how each muscle begins to gently let go.

You may feel the discs between each vertebrae expanding creating space between your bones allowing more space for the beautiful calming light to get in.

Notice how your posture relaxes as each of your vertebrae relax and the space between them lengthens.

Observe if any tension you may have noticed earlier changes in intensity or feeling.

The glow of your calming light is now illuminating from your spine out towards your limbs,

Your toes,

Your fingers.

Draw attention to your feet now and notice how each toe feels.

Your left big toe,

Your right big toe,

The toes next to the big toes.

Feel the muscles slowly loosening and letting go.

Your middle toes,

Notice how the skin on the tips of these toes are connecting with the light around them gently lulling them into a relaxed state.

Your little toe on your left foot,

Your right foot and the toes next to them gently relaxing and letting go.

As your toes begin to relax notice how the muscles connected to your toes,

The ones connected to your ankle start to relax.

Your precious feet that take you everywhere and ask for so little in return will have these moments to relax,

To let go of the pressure,

Their constant activation and finally have a moment of rest in your relaxing light.

The arches of your feet begin to feel the skin loosening as if you were taking a tight pair of socks off after a long day.

All the little bones may separate slightly decompressing and allowing space to open.

Allowing your ligaments,

Your tendons space to breathe and the light to penetrate.

Allowing your cells to regenerate and nourishing energies to work their way around each individual facet of your feet.

Draw your attention now to the rhythm of your heart.

Take a few moments to tune in and feel each unique incredible beat.

With each beat notice how your relaxing light becomes brighter.

Consider the muscles that surround your heart and allow them the safe space to relax.

Your heart is safe here in this calming glow allow any tension to gently disappear with each beat.

See if you can feel the shape of your heart inside you.

Your heart works so hard every day in so many ways.

Slowly inhale and exhale for a few breaths and feel how your heart rate slows and relaxes.

Feel the vibrations and lights coming out from your heart as they ripple through your chest,

Down your legs,

Your arms and up towards your scalp.

Take this time to allow your heart,

Its muscles,

Its valves,

Its arteries to slow down ever so slightly and relax.

Your entire body is now enshrouded by your lights calming relaxing glow.

In this beautiful calm illumination this relaxing glow notice how your entire body is now feeling and take this moment to gently thank your body for everything it does on a daily basis.

Allow yourself to rest in this safe space now.

Take some time in the silence to just breathe and relax.

You you you you you you you you you you you you you you bringing your awareness back to your breath back into the room and gently begin to focus on your breath once more.

On your next inhale start to notice any sounds that you can hear in the room or from your own breath.

Observe what you can hear from a distance maybe some birds singing,

Traffic,

The sounds of others as they go about their day.

Start to bring some awareness to your toes and legs introducing gentle movement before beginning to move your fingers and hands.

Take this moment to once again thank yourself for taking this time to reconnect with your body knowing that this feeling and experience is here for you whenever you would like to return.

With your hands together raise your thumbs up to your third eye for kind thoughts down to your lips for true speech and down to your heart for acts of compassion.

Whenever you are ready take your time to gently open your eyes and take this feeling into the rest of your day.