Come to settle yourself into any seat or posture you can remain in peacefully for a time.
Take a roll of the shoulders forwards and backwards a couple of times.
Let your head move from side to side as you bring a sense of relief through the neck.
Perhaps giving the jaw a bit of a wiggle or a stretch.
With no need to change or to control the breath,
Just allow it to come and go at its own easy pace.
Begin to be aware of your physical body in this space.
The form that it takes.
The position you are in.
Scan through the body,
Noticing any areas that feel relaxed,
Spacious or comfortable.
Let yourself move from area to area.
Notice any areas that perhaps feel a little more congested.
Maybe they feel tight or restricted.
There's no need to linger or dwell on any of these areas.
Just observe the sensations and move on.
Scanning through the rest of the body.
Let your awareness settle now,
Right down at the feet.
Relax through all ten toes and feel a sense of ease and warmth as it spreads through the soles of the feet.
As if you were standing barefoot on the beach on a hot sunny day.
Feel as that warmth carries up through the rest of the feet,
Past the ankles,
Calves and the knees.
Flowing through the legs and the hips until the whole of the lower body is bathed in a soft warm glow.
Let that ease spread up through the body,
One vertebrae at a time.
Sending warmth and relaxation the whole way up through the spine.
Wrapping it round the belly,
The ribs and the chest.
Feel the shoulders,
The arms and the hands all relax.
The fingers so easeful that they just fall into a soft curl.
Let that relaxation deepen as the neck and the head all let go of any tension they're carrying.
Spreading ease through the forehead,
The eyebrows,
The eyes,
Nose,
Cheeks and mouth.
Feeling yourself carried and supported by that sense of relaxation.
Beginning right down at the feet all the way up to the crown of the head.
Watching that feeling as it moves up and down through the body like a gentle wave.
Inhaling into that sensation and exhaling to let go of any last little bit of tension that remains.
Now coming to imagine this feeling of relaxation as a colour or a light.
Watch it carry into every area,
Every last corner of the body,
Surrounding you with a gentle glow.
As you bathe in this relaxed,
Open state,
Take a scan through the whole of the body now.
Looking for any areas that might need some healing or some extra attention at the moment.
Notice how these areas seem different to the rest of the body.
The colour here might be different.
It might appear darker or denser.
Let that light,
That colour of relaxation and ease,
Begin to take over this dark,
Dense area.
Watching as it begins to swirl in around the edges,
Slowly diluting any darkness.
Watching as the colour changes,
That darkness becoming lighter and lighter until eventually it is engulfed completely.
Watch how that darkness is melted completely away,
Leaving the body,
Just carried away by the breath.
Leaving no room for anything else other than that relaxing,
Healing light.
Bathe in the glow of that light from the crown of the head all the way down past the shoulders,
The arms,
The spine and the hips.
Down through the legs and past into the feet.
Feel yourself held and surrounded completely within this light.
Now gently bringing your awareness back inwards into the body as a whole.
Allow a full breath to draw in.
And a soft exhale,
Release out.
You're resting now in the peace and the ease of this healing practice a little while longer.
Just observing the easy rhythm of your breath.
Know that you can connect to that healing light,
Bringing it wherever it needs to be in the body at any time you need.
Whenever you're ready,
Take another deeper breath in.
And as you let that breath go,
Softly open the eyes.
