Find a comfortable position.
Either lying down or sitting upright.
Allow your hands to rest gently.
And softly close your eyes.
Begin by taking a slow expansive breath in through your nose.
And gently breathe out through your mouth.
Again,
As you take a slow,
Soft breath in.
Breathe in,
Come.
And as you breathe out.
Give yourself permission to be fully here now.
And release any tension from today.
Imagine a warm golden light.
Hovering just above you.
A light that is soft,
Peaceful and welcoming.
As you breathe in.
Imagine this golden light entering through the top of your head.
Feel its warmth softly spread slowly through your body.
Bring your awareness to the top of your head.
To your forehead.
Let the gold alight.
Relax your scalp.
Your temples.
And the muscles around your eyes.
Gently allow your jaw to soften.
Letting your tongue drop away from the roof of your mouth.
With your next breath.
Guide the golden light down into your neck and shoulders.
If you notice any tightness here.
Imagine the light.
Gently melting it away.
Like sun on ice.
Feel your shoulders becoming lighter again.
Now invite the golden light to move down through your arms.
Your elbows.
Your wrists.
Flowing all the way into your hands and gently out through your fingertips.
Your arms now feel heavy.
Warm.
And relaxed.
Bring awareness to your chest.
Notice your breathing.
Slow and steady.
Let the golden light fill your lungs.
And resting softly in your heart space with a calm and tenderness.
On your next breath.
Guide the golden light into your stomach.
Into your lower back.
If you notice any tension,
Simply breathe softly into it.
Allow the warmth of the golden light to soothe and relax those muscles.
The golden light now travels into your hips,
Thighs,
Knees and calves.
Feel your legs relaxing completely.
Supported by the ground beneath you.
On your next breath.
Finally let the light flow.
Into your ankles.
Into your fees.
And out through your toes.
Filling your whole body with this warmth.
Radiant,
Peaceful light.
Your entire being.
Your body.
Is now glowing gently.
With this light.
Pause for a moment here.
Feeling the warmth of the light.
Now shift your focus to the points where your body connects with the surface beneath you.
Note how the support holds you safely.
Imagine roots of light.
Gently growing from the soles of your feet.
From the base of your spine.
Deep,
Deep into the earth below.
These roots of light travel through the soil.
Anchoring you securely.
With every breath in.
Imagine drawing up the calm,
Strength and stability.
From the earth light.
And with every breath out.
Release any remaining stress.
Our worry down through the roots.
Let the earth light.
Carry anything away that no longer serves you.
In this moment.
You are grounded.
Study.
Supported by the earth beneath you.
And surrounded by the warm golden light above you.
Take a few quiet breaths here.
Allow yourself to feel calm.
Present and connected.
When you are ready.
Begin to bring awareness to the room that you are in.
Notice the sounds around you.
The feeling of the air on your skin.
The surface supporting you.
The rise and fall of your chest.
Wiggle your fingers and toes.
Gently now to wake up the senses.
Take one final deep breath in.
And slowly breathe out.
And when you are ready.
Open your eyes softly.
