Welcome to this cocoon of light body scan.
We'll do this practice lying down so you can set yourself up on your bed,
On the couch,
Maybe on your yoga mat,
On the floor,
And take whatever props you need,
Blankets,
Cushions,
Maybe some support behind your head,
A folded blanket or a cushion or a pillow,
Extra layers,
Blankets over the top of you,
Whatever you need here to be as comfortable as you can be.
And now just checking in with how you've arranged yourself.
Is there any way that you can make this just that little bit more easeful or comfortable?
And you can now begin to let go.
Let go of whatever's happened so far in your day or your evening.
Let go of your to-do lists,
Your responsibilities.
Let go of the outside world.
And let's bring your attention to your physical body,
Feeling the contact points between your body and whatever you're lying on.
And see if you can surrender into those contact points.
And I'd like you now to take your attention to your right hand palm.
You might turn your palms face up for this so that you can imagine that in your right palm at the moment there's a little ball of light and that light might appear as a white light or a golden light.
And just for a few moments here as you hold this golden light or imagine yourself holding it,
Notice the sensations in your palm.
You might notice a tingling,
A warmth,
Maybe a buzzing,
Throbbing,
Perhaps a vibrating sensation,
Just being aware of what's there.
And if you don't notice anything,
Don't worry,
Notice that.
But you can intend this light.
If you don't feel it through sensation,
Then you can imagine it.
You might see it in your mind or you might intend it,
Invite it.
So with this white or golden light in your palm,
We'll move it around your whole hand.
So send it to the right hand thumb and the index finger of the right hand,
Middle finger,
Ring finger,
And small finger.
And now the back of the right hand,
Up to the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Right hip,
Thigh,
Knee,
Shin,
Ankle,
The top of the right foot,
The sole of the foot,
To the big toe,
Second toe,
Third toe,
Fourth toe,
And the fifth toe.
And now bring your awareness to your left palm and either see,
Feel,
Or intend this ball of light here,
This white light or this golden light in your palm.
Notice any sensations,
If there are any present,
And we'll send this light to your left hand thumb.
And index finger of the left hand,
Middle finger,
Ring finger,
Small finger,
Back of the hand,
Left hand,
Middle finger,
Ring finger,
Top of the hand,
Middle finger,
Left hand,
Middle finger,
Ankle,
Top of the left foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And the fifth toe.
So imagining that light now in both of your heels,
We bring it up to the calf muscles,
Backs of the knees,
Backs of the thighs,
And both buttocks,
The lower back,
And the upper back,
The backs of the shoulders,
And the back of the neck,
Back of the head,
And the crown of your head,
To the right temple,
And the left temple,
The right eyebrow,
The left eyebrow,
And to the eyebrow centre.
So pausing a few moments here,
Notice any sensations,
To the right eye,
And the left eye,
The right cheek,
And the left cheek,
The right ear,
And the left ear,
And the top lip,
And the bottom lip,
The chin,
Throat,
Chest,
Navel,
And the pelvic floor.
Now feel that light in both legs,
From hips all the way to the soles of the feet,
Both legs together,
And now both arms together,
From shoulders to fingertips,
Both arms,
Feel that light in the torso,
The whole torso,
And then the whole face and head.
Feel the whole of the right side of the body,
Feel the whole of the left side of the body,
And now have an experience of your whole body.
It's a whole body awareness here,
And your whole body is filled with and surrounded by this white or golden light that we've circulated through all the different parts,
And now we're experiencing wholeness.
It's as if you're lying here in a cocoon of light.
So experience this whole body awareness,
And then you can invite this light to give you whatever it is that you need in this moment.
You might need healing.
Healing might be physical,
Emotional,
Mental,
Spiritual,
You might need nourishment,
You might need to fill your cup,
Get some energy,
Some vitality,
Or you might like to invite in clarity,
Inner guidance,
Wisdom,
And as you set an intention or make a request of this light,
You can then open up,
Be receptive,
Allow,
And observe.
Your whole body bathed in light,
And letting this light do whatever work is needed for you in this moment.
If your attention drifts,
Just gently come back to this cocoon of light within and around your whole body,
And you can now just let that light go as you bring your awareness to the breath coming in and out of the body,
Feeling this at the nose tip,
The coolness of the in-breath,
The warmth of the out-breath.
Just start to deepen the breath out a little bit here with the awareness of the temperature and the sensation of breath,
And then sending your awareness to all of the parts of your body that are touching the surface you're lying on.
So being aware now of the whole physical body,
And aware of where you are in time and space.
When you feel present and in your body,
You can slowly blink open your eyes and can have a look around the room,
Maybe gently moving your head and neck,
Wiggling toes,
Wiggling fingers.
And from here,
I'll just leave you to move into the next part of your day or evening.
You can take as much time as you like to come out of this lying down position,
And if it feels right to stay lying down for a while,
Then of course you can do that too.
So well done for practicing.
Thank you for joining me,
And blessings to you for the rest of your day or evening.
