Get comfortable,
Let your body just begin to sink into the floor.
Whether you're seated or laying down.
Just finding a sense of settling down through the legs,
The feet,
The sit bones.
You might find that you want to shift or adjust the body a little bit.
Taking any small movements you need to let yourself settle into this space.
Know that throughout this practice,
Nothing else matters.
You have nowhere to go,
Nothing else to do.
Simply feel and connect into this practice.
Just being here,
Being aware,
Being open.
Coming to settle into a stillness now.
Begin to feel your natural breath flowing throughout the body.
Feel that flow of the breath in and out of the lungs.
Don't try and change the rhythm.
Let the breath just be natural,
Flowing and moving on its own.
There's no control to it,
There's no effort.
Just keeping an awareness of that full,
Complete breath.
Now with that steadiness and stillness that that easy breath brings.
Feel that sense of stillness move through the physical body.
A heaviness through the bones.
As you relax and release through every part of the body.
Surrendering and dropping into this space.
Feeling that heaviness the most all the way down at the feet,
Through the toes,
The heels.
Up past the ankles and the calves.
Feeling a sense of relaxation move through the knees,
The thighs and the hips.
Drawing up past the belly,
The ribs,
Up into the chest.
And flowing down past the shoulders,
The hands,
All the way down to the fingertips.
Relaxing through the neck,
Face,
Right up to the crown of the head.
And then watching that softening and that awareness as it moves back down through the body.
Through the crown,
Head,
Face,
Neck and shoulders.
Relaxing through the arms,
Wrists,
Hands and fingertips.
Feeling the softness melt down through the chest,
Past the ribs,
Down and into the belly.
Softening through the hips,
Thighs,
Knees,
Calves and feet.
All the way down to the tips of the toes.
And coming now to scan with that softness and that ease.
Up and down through the body as many times as you need.
Looking for any areas of tension,
Any areas of holding.
And just coming to let them go.
And then letting that awareness.
Coming now to let that awareness move all the way down.
Settling right at the base of the spine.
All the way around the sit bones.
This root of the body.
And here just coming to notice a red light.
Noticing how bright it is.
How big or how small that light is.
Just watching it as it spreads down through the legs,
Down to the feet.
With that light feeling a sense of stability,
A sense of groundedness.
A sense of your place right here on the earth.
Feeling safe,
Feeling secure.
Noticing how that colour red gets brighter or intensifies with the breath.
Holding that feeling of being safe and secure in your body.
Right here,
Right now.
And then letting that awareness track up.
Just a little below the belly button.
Noticing how that red begins to turn into more of an orange colour.
And as it moves and flows,
You notice that light swirling around like water.
In the place of that sacral chakra.
A place of creativity.
Channelling that feeling of enjoyment.
And just noticing how bright or how intense that orange light is.
And then moving up through the abdomen.
Settling just above the belly button.
And here finding a fierce yellow.
The brightness of that inner fire.
The feeling of warmth radiating from this place.
That sense of strength.
That sense of power in the world.
Maybe you feel a little tingling,
A warmth from this fire.
Noticing the brightness,
The intensity.
Any sensations in this place.
And letting the awareness travel further up.
To that place of the heart.
The seat of your soul.
Just being aware here of that green colour.
The intensity,
The brightness.
Any movement or swirling here.
Here you might find a lightness,
That air feeling.
A sensation of space,
Of expansiveness.
Sending that love,
That compassion out into the world.
Let your awareness now just rest on these first four colours.
The earthy red,
The fluidity of that orange.
The fire of that yellow.
And the fresh green of the heart.
Feeling stability,
Creativity.
Strength and love.
Now moving up towards the throat.
A place of self-expression.
Communicating your truth.
Feeling into this space.
Just feeling the vibration of the breath in the throat.
Feeling that sense of clearing here.
Freeing up that space,
The beautiful colour blue.
And then when you're ready,
Taking your awareness higher still.
Moving up to that space in the centre of the forehead.
Space of the third eye between the eyebrows.
Visualising a deep purple light here.
This place of intuition,
This place of insight.
Of wisdom and understanding.
Feel the spreading of that colour.
The brightness of that light.
And finally move all the way up to the crown right at the top of the head.
Finding that sense of connection both to yourself and everything beyond.
That sense of higher consciousness.
Being open and being aware of all.
Breathing up into this space and feel that sense of opening to the sky above you.
Connecting to a white light.
Emanates from the crown and bathes the whole body.
And just rest in this awareness of that rainbow through the body.
Feeling stability,
Creativity.
Strength,
Love,
Truth,
Wisdom.
And that connectedness and awareness of all.
And then returning the awareness back into the whole of the physical body.
Back to the breath.
And with this new sense of being open,
Of being aware.
Continuing to focus on that breath.
For as long as you need.
Whenever you feel ready to.
Opening the eyes and returning back to this space.
