Close your eyes or soften your gaze.
Take a moment to settle into your space and connect with your breath.
Notice how your breath feels today.
Start to lengthen and deepen your breath,
Drawing your breath deep into your belly.
Start to bring your attention to your body.
Notice the places where your body is supported by whatever you're sitting on.
Notice the ground below your feet if you're sitting in a chair,
Or your legs and back resting on the bed or the sofa if you're lying down.
We'll start to bring your awareness through your body now with a body scan.
Bring to mind your favorite color.
Imagine this color as a warm,
Gentle light that washes over you as you notice your different body part.
Notice your toe.
Feel the gentle light as it washes over your feet.
Notice the soles of your feet.
As you inhale,
The warm light starts to spread up to your ankles.
Keep breathing deeply as you draw the gentle light up your shins and your calf.
Notice your knees.
As you inhale,
Draw the soft light up your thigh.
Keep breathing deeply.
As you notice your hips,
Draw the warm light up your hips to your belly.
Take a nice,
Deep breath into your belly.
Keep on breathing slowly as you notice the light spreading to your lower back and your upper back.
Notice your chest now.
Notice how your heart feel.
Inhale deeply as you draw the soft light up into your chest,
Into your shoulders.
Soften your shoulders if you're holding any tension there.
Notice your right arm.
Keep on breathing slowly as you draw the warm light down your right arm to your elbow,
Down your forearm to your right wrist.
With another deep breath,
Notice the gentle light washing over the back of your right hand,
The palm of your right hand,
Each finger and your right thumb.
Notice your left arm.
Keep on breathing slowly as you draw the warm light down your left arm to your elbow,
Down your forearm to your left wrist.
With another deep breath,
Notice the gentle light washing over the back of your left hand,
The palm of your left hand,
Each finger and your left thumb.
Inhale deeply as you notice your neck.
Keep on breathing slowly as you draw the soft light up the back of your neck,
Up your throat to your jaw.
Notice as the warm light spreads up your cheeks and your cheekbone.
Keep breathing slowly as you draw the gentle light up to your eye,
Your eyebrow,
Your temple.
Notice your forehead,
The back of your head.
Inhale deeply as the soft light travels all the way up to the crown of your head.
Notice your whole body now bathed in this warm,
Gentle day in this soft space you've created for as long as you need.
