Lie down in a really comfortable way,
Making sure that you feel warm and safe.
Close your eyes if you'd like to.
Snuggle down making yourself even more comfortable and soft.
See if you can make your body feel heavy,
Sinking down into the ground or the bed.
Can you notice that your body is breathing?
In and out,
In and out.
Heavy and soft and comfortable.
Behind your eyes or just in your mind like a dream,
See a beautiful path through a forest.
You walk along the path and it makes a crunching sound beneath your feet.
As you walk you see beautiful trees and flowers on the side of the path.
What colors are the leaves and flowers that you can see?
You hear birds and feel the warm Sun shining down from a big blue sky.
Keep walking along this path and up ahead you suddenly see there is an amazing waterfall flowing down from the tall rocks.
Clean clear water that is sparkling in the sunlight.
The Sun is shining down on you and you feel warm and looking at this waterfall and listening to it makes you feel really calm but then you notice that you feel quite thirsty.
Your mouth feels dry and your throat feels scratchy.
You really love to have a drink.
Look down into your hand and see that you are holding a cup.
What does the cup look like?
Walk over to the waterfall in your mind and let all of that crystal clear sparkly water fill up your cup.
Lift the cup up to your mouth and take a big drink.
It feels really nice drinking that lovely clear clean water.
Cooling and refreshing and you don't feel thirsty anymore.
Now look at the waterfall and see that the waterfall has changed.
The waterfall is now made of love and kindness.
What does your waterfall look like now?
What does this loving kind and caring energy in the waterfall look like?
See that the waterfall has changed color.
What color is it?
So now just like you filled up your cup from the waterfall you are going to fill yourself up with all of that kind loving and caring energy from the waterfall.
Are you ready?
Imagine you step into the waterfall and you feel and see the waterfall start to fill you up with color.
Filling up your toes and your feet all the way up your legs until it starts to fill your tummy with that color and that kind and loving energy.
Filling up the space of your heart with love.
It fills you up into your shoulders and spills down into your arms and your fingertips and then up into your face and your head.
So now you are so full of that color and loving and kind energy.
You are glowing.
You step out of the waterfall and stand in the forest and feel so full of love.
What does it feel like in your body?
Start to notice your breathing again.
In and out.
You can stop your meditation here and drift off to sleep.
But if it's not sleep time start to move your body a little bit slowly and gently and then you can open your eyes and go through the rest of your day feeling that glow of loving energy in your body from that magical waterfall.
