Let's begin by finding a comfortable position and gently close your eyes.
Take three deep breaths.
Now imagine a warm golden light forming at the crown of your head.
As you breathe,
Guide this light slowly downward.
Let the golden light flow over your forehead,
Softening any tension.
Relax your eyebrows.
Relax your forehead,
And guide the light into your eyes.
Allow your eyes to relax completely.
Feel the warmth of the golden light now spreading to your cheeks and jaw.
Feel your jaw loosen and relax,
Maybe your lips part a little.
Invite a soft smile to form on your lips,
Noticing how this small action affects your entire face.
Direct the golden light to your neck and throat.
Relax and ease any tightness.
Let the light flow across your shoulder,
Melting away any stress.
Feel your shoulders relax away from your ears.
Guide the light down through both of your arms to your elbows.
Take the golden light down to your wrists and hands.
Feel the gentle tingling in your fingertips.
Bring the light back up to your chest.
Envelop your heart in this warm glow.
Try to feel it beat steadily,
The way you gently smiled earlier.
Try to gently smile with your heart.
Expand the light to now enter your lungs.
Take a deep breath in,
Breathing that light in,
More and more golden light that fills your lungs.
And when you exhale it stays in there,
And you exhale just air.
Notice the rhythm of your natural breath.
Let that golden light and energy spread through your ribcage,
Wrapping around to your upper back.
Guide the light to your stomach.
Allow it to soothe and relax.
Take a deep breath in through your stomach,
And exhale.
Feel the light flowing through your intestines.
This golden light and energy is bringing a sense of calm to your digestive system.
Direct the warmth from the golden light to your liver and kidneys.
Now let the light descend into your lower back,
Easing any tension in your spine.
Guide it to your hips and pelvic area.
Feel a deep sense of relaxation,
Allowing the golden energy to flow down through your thighs,
And make its way down to your knees.
Feel the golden light wrap around your knees.
Feel the ease and relaxation,
And direct the light down through your calves.
Relax your calves,
And direct the light into your ankles.
Feel the warmth wrap around each of your ankles in tandem.
Feel the golden light move into your feet,
To the heel,
The sole,
The top of your foot.
Feel that warm golden energy spread into your toes.
Take a moment to appreciate the journey of this golden light through your entire body.
Now imagine the light expanding,
Filling every cell of your being.
Feel it pulsing gently with each heartbeat.
Feel it nourishing every organ,
Muscle,
And bone.
Let your smile widen and deepen as you experience this full body relaxation.
Take a deep breath,
Drawing in the golden light even more,
And as you exhale,
Imagine it radiating out from your body,
Creating a glowing aura around it.
Repeat this breath three times,
Each time expanding the golden light further.
Now slowly bring your awareness back to the room around you.
Open your eyes,
And give yourself a moment to orient yourself.
Where you are in space and time.
Wiggle your fingers and your toes,
Give yourself a gentle stretch to reawaken your body.
And as you stretch,
Think about carrying this sense of warmth and relaxation,
And your soft smile and your deep smile with you into the rest of your day.
Thank you for taking this time for yourself today.
