Find a comfortable seat and close your eyes if that feels okay and just start breathing through your nose.
Just taking a few breaths to let your mind settle onto your breath and into the present moment.
Just noticing all the physical sensations of breathing.
Noticing where you feel your body expanding when you inhale and gently contracting when you exhale.
Seeing if you can allow that feeling of expansion to move down deep into your belly,
Maybe even down into your hips.
Then just begin to visualize a white light moving up and down your spine along with your breath so that when you inhale the white light starts at the base of your spine and travels up to the top of your head and then goes back down with every exhale.
When we use our breath and our visualization to move energy up and down our spine in this way,
It's very soothing and calming to our central nervous system.
So just continuing to watch that white light moving up and down your spine along with your breath and noticing any sensations,
Physical,
Emotional,
Or energetic sensations that feel calm and peaceful.
And on your next inhale,
Instead of your breath and that white light starting at the base of your spine,
Visualize the white light coming from deep into the earth and moving up as you inhale.
Seeing that white light enter the base of your spine and travel up to the top of your head and back down with every exhale out through the base of your spine and back into the earth.
Just breathing in and up this grounded and supportive earth energy.
Carrying out and down on your exhale any tension or feelings of ungroundedness and just exhaling those down back into the earth.
And just continuing to watch this white light move up and down with your breath.
Just imagining this energy exchange with the earth and noticing the parts of you that feel supported and nourished by the earth.
And then visualizing from above you a golden,
Bright,
Soothing energy being poured down like oil onto the crown of your head.
Just pouring down over your body this golden,
Soothing oil covering your whole body and soaking into the earth.
Pouring into the crown of your head and just visualizing this oil coating all of your brain and all of your thoughts.
Coating your spinal cord and every branch of your nervous system down to the tiniest nerve endings.
Your whole body just visualizing them being coated with this golden oil.
It's just very soothing so that any of your nervous system that was feeling raw or sensitive or fried is now coated and feeling soothed and smooth,
Calm and protected.
Notice how it feels for all of your nerves to be nourished.
Just take three more deep breaths and whenever you're ready you can slowly blink open your eyes.
