Find a comfortable position lying down or seated in a chair,
Making sure that the spine is straight and supported.
If you are seated in the chair,
Feel free to come slightly off the back of the chair to ensure that your spine is straight.
Start by tuning in to your breath,
Without changing or manipulating the breath,
Just noticing the sensations of the air coming in and out of the nose.
If it feels more accessible,
Breathing in through the nose and out through the mouth.
Noticing where your body moves as you breathe.
Maybe you feel ready to breathe a little bit more slowly.
As you start to breathe a little bit more slowly,
Making sure you are not holding your breath at any point,
Keeping your breath fluid and soft.
Perhaps you bring your awareness down to your toes.
Noticing the space between your toes,
Allowing the toes to release any tension.
Softening through the soles of the feet,
The tops of the feet,
Heels and ankles,
Relaxing the shins and calves,
Knees.
Relaxing through the thighs,
Hips and glutes,
Let both your legs and feet completely relax.
Releasing tension into the low back,
Softening the mid and upper back,
Relaxing the abdomen and the chest,
Let your entire torso melt towards the ground.
Relaxing tension in the shoulders,
Relaxing the upper arms,
The elbows,
Forearms,
Wrists and fingers,
Let both your arms and hands fully relax.
Relaxing the tension in the neck,
Softening the throat,
Relaxing the jaw,
Unclenching the teeth if they happen to be clenched,
Soften the cheeks,
The mouth,
The nose and ears.
Allow the muscles around and behind the eyes to soften and the forehead and scalp relax.
Your entire body,
From the crown of the head down to the toes and the soles of the feet,
Fully relaxed.
Noticing the sensations at the bottom of the right foot,
On your next inhale imagine a golden light coming up the right side of the body to the crown of the head and as you exhale imagine a silver light descending down to the sole of the left foot.
Inhale golden light rises,
Exhale silver light descends.
Inhale golden light rises through the right side,
Exhale silver light descends through the left side.
Inhale golden light rises,
Exhale silver light descends.
Continuing the visualization at the pace of your breath,
Noticing the warming sensations on the right side and the cooling sensations on the left.
When you're ready,
Feel free to release the visualization,
Bringing your awareness back to the whole body.
The sensations you feel from the crown of the head to the soles of the feet,
The sensations on the front side of the body and the back side of the body.
If you'd like,
Feel free to take a deep breath in through the nose,
Exhale sighing out through the mouth,
Slowly starting to wiggle your toes and fingers,
Perhaps moving your head or body,
Maybe starting to blink open the eyes,
Coming back to the space you're in.
Inhale golden light rises,
Exhale silver light descends.
Inhale golden light rises,
Exhale silver light descends.
