Welcome to this relaxation practice.
Take this time just for yourself,
Allowing each breath to guide you to a place of comfort,
Peace and ease.
Today we'll tap into a gentle,
Calming energy within you,
An inner light that you've always had,
Capable of bringing relaxation and comfort whenever you need it.
As we begin,
We'll focus on gathering this natural,
Calming energy into a small,
Warm ball of light,
About the size of a coin,
Something you can move with precision to relax each part of your body.
Take a moment to recognise that within you there's a calming,
Steady energy,
A quiet inner strength as part of who you are.
Today we're simply gathering it into a warm,
Soft ball of light,
About the size of a coin.
This little ball will be a source of relaxation you can return to at any time you wish.
By connecting with this inner light,
You're tapping into your own ability to let go,
To feel at ease and to carry this calm with you.
This ball of energy will be soft,
Warm and deeply relaxing,
Bringing peace and ease wherever it touches.
Now let's begin.
Settle comfortably,
Either lying down or seated,
And gently close your eyes,
Taking a moment to feel the natural rhythm of your breath as it flows in and out.
Letting your body start to relax.
Take a deep breath in through your nose,
Filling your lungs fully,
Allowing the breath to expand down to your belly.
As you inhale,
Imagine the gentle warmth forming at your centre,
Just below your ribs,
A soft glow that holds your natural,
Calming energy.
And as you exhale,
Let this glow settle deeper within you,
Ready to expand.
Now take another deep breath,
Feeling this warmth grow slightly brighter as you breathe in calm and comfort.
As you exhale,
Imagine this warmth starting to take shape,
Gathering into something more precise and concentrated.
Now we'll add a gentle squeeze,
So I invite you to take another deep breath in,
Filling your lungs fully,
And as you hold this breath,
Gently tense your entire body,
Your arms,
Legs,
Even your torso,
Just enough to create a feeling of gathering.
Picture this gentle squeeze as a way of concentrating your calm energy into a small,
Coin-sized ball of light.
As you exhale and release the tension,
Feel this energy forming into a steady,
Warm ball,
Now resting within your core.
Let's take one last gentle breath in,
Allowing this small ball of warm energy to become steady and prepared for you to guide.
As you exhale,
Feel this light settle within your mind's eye,
Ready for you to move around your body,
Bringing relaxation wherever we send it.
Now imagine holding this small,
Warm ball of energy,
And moving it gently to rest just above your mouth.
Feel its soft warmth as it relaxes the muscles around your mouth and jaw,
Easing any tightness.
Allow this gentle light to radiate into your cheeks,
Bringing a feeling of comfort and ease.
Now take this small ball of light and place it softly on your forehead.
Feel it gently easing away any tension,
Inviting relaxation into your forehead.
Let it move over each temple,
Bringing calm.
Now place the ball of light over your right eye,
Then your left eye,
Relaxing the eyelids and all the tiny muscles around them.
Imagine moving this small,
Warm ball of energy to the back of your head,
Feeling it cradle you as it gently glows.
Move it to your right ear,
Bringing a soothing warmth,
Then to your left ear.
Now rest the ball at the very top of your head,
Letting it cover your head in a soft,
Steady light.
Now take this calming ball of energy and move it gently to your right hand.
Let it touch your thumb,
Then each finger,
Filling them with warmth and relaxation.
Place it at the palm of your hand,
Then move it slowly up your wrist,
Forearm,
Elbow,
And upper arm,
Bringing comfort as it reaches your right shoulder.
Now move that ball of energy to your left hand.
Let it touch your thumb,
Then each finger,
Until you reach the little finger.
Then place that warm,
Relaxing light so that you can start to let it move slowly towards your left wrist,
Up through your forearm,
Until it reaches your elbow,
And then to your right hand.
Now let it touch your thumb,
Until it reaches your elbow,
And then travels up your upper arm,
Eventually bringing comfort all the way to your left shoulder.
Now place the warm ball of light on your right foot,
Resting it on each toe,
One by one.
Now move it to the sole of your foot,
Then the top,
And gently move it up to the ankle.
Feel the warmth flow through your calf all the way to your knee,
Then from your knee up through the thigh to your hip,
Eventually filling your entire right leg with calm.
Now take your ball of energy and rest it onto your left foot,
Starting with your big toe,
Then start to move the light from each toe,
One by one,
Then move it to the sole of your foot,
Then the top,
And gently move it up to the ankle,
Then the top,
And gently move it up to the ankle.
Feel the warmth flow through your calf up to your knee,
Then from your knee up through the thigh,
And eventually reaching your hip where you feel the whole left leg relax.
Now place the ball gently on your lower back,
Feeling it radiate warmth there.
Slowly move it up your spine,
Vertebrae by vertebrae,
Easing any tightness along the way.
Allow it to rest briefly in the upper back and shoulders,
Before eventually moving up to the base of your head.
Now move the ball of energy to your abdomen,
And start to relax from your belly button all the way to the chest.
Feel as the ball moves through the chest how it softens and releases any tension.
Finally move it to your throat,
Creating a gentle openness and calm as it moves on up through the face,
Relaxing and releasing.
Now allow the ball of energy to rest briefly in the lower back and shoulders,
Then slowly move it up through the chest how it softens and releases any tension.
As the small ball reaches the crown,
The top of your head,
Imagine that warm light starting to expand and envelop your entire body.
Like a gentle glowing cocoon,
Feel every part of you,
Your head,
Arms,
Torso,
Legs and feet.
Feel it as it's held your whole body within this soft relaxing light.
Allow yourself to absorb this calm energy,
Knowing that you can draw on this feeling of connection,
Relaxation,
Peace and inner calm anytime you wish.
Take a few more deep breaths,
Feeling this deep sense of relaxation,
Peace and inner calm settle within you.
Then when you're ready,
Gently bring your awareness back to the space around you.
Wiggle your fingers and toes,
Feel the surface beneath you,
And whenever you're ready,
Gently open your eyes.
Remember this inner light is always part of you,
A constant source of ease and peace that can be called upon at any time.
Carry this feeling of connection and calm with you,
Knowing that your body and mind are deeply rested and at peace.
Namaste
