Come to find a settling in the body.
Finding that even balance of weight between the left and the right sides.
Finding as much or as little as you need before coming to settle at centre.
Allowing the eyes to close completely,
Just partially.
Finding a heaviness and a surrendering of the eyelids.
Allowing the eyes themselves just to rest heavy in the sockets.
That feeling of rest radiates out through the eyebrows.
A little mitted space between the eyebrows.
Softening and releasing through all of the muscles in the forehead,
Nose,
Cheeks and jaw.
Allowing the tongue just to rest heavy in the mouth.
Maybe a slight parting of the lips.
Just feeling that gentle warmth of the exhale as the breath leaves the body.
Having that feeling of rest to carry down past the neck,
Into the shoulders.
Tracing over the curve of the shoulders.
Down past the crook of the elbows,
To the wrists,
Hands and fingers.
Maybe taking a soft stretch or wiggle through the fingers.
Allowing them to sit in a soft curl.
Tracing the awareness further down the body now.
Relaxing to that soft rise and fall of the chest or of the belly with the inhale and exhale.
Feeling any holding inside of the belly,
Through the hips,
Down past the legs,
All the way to the feet.
You feel that sense of release throughout the whole of the body.
Feeling the edges of the body begin to soften and blur.
You're just carried and held in the stillness of the space around you.
Just as if you were just floating on a cloud.
Whatever anything tries to pull you away from that cloud,
From that feeling of floating and flying by.
Just notice whatever the thought is that's crept in.
Watch that thought for a moment.
Realise there's no space on your cloud for that today.
So for this moment,
Just for this practice,
Let that thought go.
Just repeating this as many times as you need.
Staying with your own body,
Your own breath,
On your own cloud.
You're just carried and held in the stillness of the space around you.
And then staying with this sense of light usefulness You want to notice the breath,
Been there the whole time just moving quietly in and out of the body You can always imagine that cloud just lightly moving up into the air above it as you breathe in As you breathe out that cloud starts to sink and drop a little bit lower,
Inhaling to float higher and exhaling to release and then a gentle wave of the cloud as it moves up and down on that wave of the breath Once again if you find the mind going off on its own little adventure just notice it happening and gently guide yourself back to your cloud,
Back to that breath inhaling up and exhaling down and then gently you're just going to allow that cloud to come down from the sky above you and land wherever you are sat as you bring that awareness back into your body into this space not moving or changing anything but just being aware of the form of the body the steadiness of the ground beneath you,
The shape that your body makes coming to notice that settling down at the sit bones and that light lift and lengthening through the spine and let all of that awareness rest down at the base of the spine somewhere around the tailbone where your body meets the ground beneath you and in this rooted grounded space become aware of a really small ball of light notice the colour of that light,
Its intensity whether it's glowing bright or softly notice if that light is moving and swirling whether it's quite steady and still and then gradually you start to notice as the light lifts from the base of the spine travels a little way up towards the ribs and the shoulder blades and then softly it sinks back down tracing down the spine back to your roots and it lifts back up again past the ribs,
The shoulders,
All the way up to the neck and then softly sinks back down this time it travels up past the ribs,
The shoulders,
The neck,
Right up to the crown of the head and then slowly sinks back and as you watch this light move you start to notice that it's you that's moving it and controlling it with the breath as you're inhaling it glides all the way up to the crown of the head,
That highest point in the body and as you exhale it sinks its way back down to the earth I'm just following and observing this light now as it moves with that breath up on the inhale down on the exhale and then coming to allow that light to land and settle back at your seat back at the base of the spine whatever colour that light is,
However bright or soft it is so it starts to grow now,
It starts to expand beyond that tiny little ball of light as it spreads up through the belly,
The chest and the shoulders,
Down past the legs and the feet until the whole of the body is flooded with that light allowing yourself to bathe in that warm glow and keeping that sense of light,
Of that glow with you as you begin to just wiggle a little through the body maybe through the hands and the feet beginning to softly wake yourself up returning to a deeper breath whenever you're ready,
Returning to your day
