Allow your body to settle down,
Finding yourself a comfortable position and just imagine yourself sinking into the surface beneath you.
Stretch the legs and release,
Stretch your fingers wide,
Engage through the arm muscles,
Reach your fingers to your toes and release.
Allow your neck to gently rock from side to side,
Easing out any tension.
Move your awareness to the top of the head,
To your right temple,
Left temple,
The centre of the forehead,
Right ear,
Left ear,
The throat,
Right cheek,
Left cheek,
Breath in and out,
Right eyebrow,
Left eyebrow,
Eyebrow centre,
Right nostril,
Left nostril,
Tip of the nose,
Back of the head,
Centre of the throat,
The upper lip,
Lower lip,
Chin,
Chin,
Throat,
Right collarbone,
Left collarbone,
Heart centre at the centre of the chest,
Upper back,
Navel,
Heart centre,
Heart centre,
Right chest,
Left chest,
Belly button,
Right groin,
Left groin,
The pelvic floor,
Tailbone,
Right hip,
Left hip,
The sacrum,
The base of the spine,
Awareness to the entire spine,
From the very bottom of the spine,
To the base of the skull,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
The crown of the head,
Breathing in and away,
Right shoulder,
Left shoulder,
Right elbow,
Left elbow,
Right wrist,
Left wrist,
Right hands and fingers,
Left hands and fingers,
Just behind the belly button,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right foot,
Left foot,
Right toes,
Left toes,
Breathing in and away,
Breathing in and away,
Awareness to your breath,
Deepening the breath,
Slow,
Deep breaths in,
Out,
In,
In,
Out,
In,
Out,
In,
Out,
In,
In,
Out,
In,
Out,
Going at your own pace,
Deep conscious breath,
Each breath out letting go,
Feeling your body relaxing with each and every breath,
Shoulders softening,
Letting go,
Imagining yourself as if you were a big block of ice,
Solid and held together by tension,
Imagine the sun is shining down upon your surface,
Warming you all over,
With each breath,
Feel the sun's warmth sinking deeper and deeper into your body,
Bringing comfort,
Warmth and relaxation,
The sun reaches every part of the ice,
You begin to feel the tension releasing,
The ice beginning to melt,
Droplets of water forming,
Dripping away,
Taking your worries and your stress with them,
Absorb the warmth of the sun,
The sun's rays fill you with peace and melts away any remaining tension,
Feeling the warmth,
Softening the muscles,
Allow yourself to melt,
A little more,
Softening,
Letting go,
And the water that was once ice,
Starts to flow and merge with the earth,
And you are becoming part of the world around you,
Feeling yourself growing lighter,
As the sun continues to warm you,
The boundaries at once define your icy form,
Are dissolving,
You are becoming one with everything around you,
Feeling connected and at peace,
Breathing in the warmth and the light,
And in this moment you have the opportunity to start anew,
Letting go of anything that no longer serves you,
Any stories,
Memories,
Habits you want to let go of,
Letting go,
Bring your awareness to your heart center,
At the center of the chest,
Feeling its gentle rhythm,
Imagine your heart center as a bright glowing source of light,
Radiating warmth and love throughout your body,
With each breath,
This light grows stronger,
Light grows stronger,
Expanding outwards,
In every direction,
Filling your chest,
The torso,
The neck,
And the head,
Traveling through all twists and turns of the mind,
Traveling down the arms,
Down all the way to the hands,
Fingers,
And thumbs,
The entire upper body bathed in light,
Allowing this light to cleanse you and wash away any remaining negativity or tension,
The light spreading down the legs,
To the knees,
Down to the ankles,
Feet,
And toes,
Feeling the love and warmth spreading,
As it travels to every cell,
Every muscle,
Every thought,
Bathing in this loving energy,
And this energy is part of you,
As you bask in this glow,
Bring to mind a person or place that brings you joy,
It could be a loved one,
A dear friend,
Or a favorite spot in nature,
Visualize this clearly,
And allow feelings of joy and love to fill your heart,
Enhancing the light within you,
Let these feelings of love and joy merge with your body,
And gently now shifting your focus to your thoughts,
Noticing them without judgment,
Recognize the thoughts are like clouds in a summer sky,
Always changing,
Allow them to drift on by,
Without getting caught up in them,
You are not your thoughts,
You are the observer,
The one who is aware,
You are a source of stability and peace,
Awareness of that sense of peace and stillness within,
Surrender,
Let go,
Resting.
