Thank you for taking time for yourself.
You can find a seated position or you can recline on your back.
And as you find that pose,
Intentionally placing the hands somewhere,
Maybe if you're laying down on the belly or out to the sides if you're seated,
Maybe on the legs.
If you're seated,
Check in with your spine and give it just a little bit of length so the shoulders can roll backwards.
You feel your head right on top of your torso.
And you take a breath in and a breath out and allow yourself to drop into a state of being for just a few minutes,
Releasing the need to do anything,
To achieve any goals.
And we're just being here with what is.
Feeling your presence behind your eyes if you haven't closed them already.
Feel free to do so if you feel safe to do.
But maintain that awareness behind the eyes.
Feeling inside of your being.
Feeling your breath.
Notice when you're breathing in and notice when you're breathing out.
And observe where you take the breath in,
In your body.
Notice if it's higher in the chest,
In the mid-belly,
The lower belly.
And just for now,
Invite the air to begin lower,
Below the belly button so you feel the belly rise as you inhale.
And as you exhale,
You're allowing the body to release and relax,
Letting go of tension,
Letting go of any holding,
Of any control.
Breathing in,
Aware of the breath.
Breathing out,
Relaxing further.
With the next breath in,
Draw a little bit more air in.
And as you breathe out,
Slow the air down,
Out through the nose,
Continuous air.
Breathing in just a little bit more air,
Pausing at the top,
And a slow,
Controlled,
Fluid release of air out the nose.
And again,
A deeper inhale,
Filling up from low,
Pausing at the top,
And slowly releasing the air out.
Keeping the breath intentional like this,
Inviting the air low,
Keeping the exhales mindful,
Slow,
And smooth.
As you do this,
Feel your awareness come to the top of your head,
Imagining a golden orb of light,
Warm and healing,
Feeling it descend down into your head,
Letting it melt away the tension in the forehead,
In the eyebrows,
In and around the eyes,
The temples.
As that light descends,
It's filling you up,
Warming you,
Releasing tension down to the cheeks,
Relaxing the tongue and the jaw.
Descending down into the neck and the throat,
Loosening any tension in your throat,
In the front of the neck,
The back of the neck,
Into the tops of the shoulders.
Releasing the shoulder blades,
The upper arms,
That golden orb descending down into the upper arms,
Into the elbows,
The lower arms,
Wrists,
Hands,
Down to the fingertips,
Releasing,
Making space.
Breathing in as you feel that golden orb descend down into the upper back,
The chest,
Noticing if you're carrying tension and allowing it to release in the mid-back and the solar plexus area right beneath the ribcage.
Feeling it descend to the belly,
Letting go of any holding,
Any gripping in the low back.
Descending into the hips,
Into the glutes and the low pelvis.
Feeling it trickle down into the upper legs.
Feel it filling the knees with its warm,
Soothing,
Healing light down into the lower legs,
Into the ankles,
Into the feet,
The toes,
The bottoms of the feet.
And then visualize your whole body full to the brim with this shimmering,
Golden light,
Healing light that's allowing every muscle in your body to release,
Allowing you to become present with what is.
Breathing into the space,
Breathing into the belly,
Breathing out,
Feeling grateful for this chance to slow down,
To heal,
To be aware of your breath,
Of your precious life,
Giving yourself a little smile.
You can stay here and revel in this golden light.
As you're ready,
Give yourself gentle movements and hands and feet present behind your eyes.
And when you're ready,
Opening your eyes and bringing this peace,
Awareness,
And light out into the rest of your day.
