Begin by finding a comfortable position.
When you are ready,
Start to think of an intention that you would like to set for this practice.
To begin,
We'll focus on our hands.
Move your attention to your thumbs,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
The palms of the hands,
The backs of the hands,
Your wrists,
Forearms,
Elbows,
Upper arms,
Shoulders.
Let your awareness drape over your collarbones,
Releasing into your shoulders,
Your chest and upper back,
Your abdomen and your mid and lower back,
Slowly melting down now.
Move your attention to your hips,
The groins,
The buttocks,
Sliding down your thighs into your knees,
Calves and shins,
Ankles,
Top of the foot,
Bottom of the foot,
Heel.
Moving up to your big toes,
Second toes,
Third toe,
Fourth toe,
And pinky toe.
Move now to the top of your head,
The scalp,
The forehead,
Releasing the eyebrows,
The eyes and their sockets,
The cheeks,
The nose,
The chin,
The jaw,
The tongue,
The lips,
Everything released now.
Observing the entirety of your right arm,
Your left arm,
Your right leg,
Your left leg,
Both arms and both legs.
Now that you are feeling relaxed,
Imagine yourself soaking in your favorite sunshine.
Perhaps you're on a beach,
In a park,
Anywhere where you can imagine a bright and loving light shining down on you.
Begin to imagine a golden pool of light entering through the crown of your head,
Slowly swirling down,
Filling up your entire being.
Imagine as it moves through your arms,
Your abdomen,
Your legs,
Reaching every single crevice of the body into every toe and every finger,
This beautiful golden light swirling and shimmering inside of you.
Scan your body for any remaining stress or emotional tension and guide this loving light to those spots.
Imagine it slowly taking away all of that stress and tension,
Melting it away,
Fully relaxing.
Imagine the sun beating down on you,
That beautiful warm light filling you with joy and ease,
Knowing that you are still.
On an earth that is spinning and rotating,
You can feel still.
That is how much the earth and the Sun love you.
You can feel still.
Imagine this golden warm light inside of you starting to drain out of your toes and as it drains,
It pulls with it any bit of tension and stress left inside of you,
Leaving behind a relaxed and easeful feeling.
It pulls out of your arms,
Drains out of your abdomen,
Slowly slides down your legs and fully out of your toes.
Your body is left feeling warm and safe.
Sit here to listen to your heart's intention.
Now you are welcome to stay here,
But if you would like to get up,
Simply begin to move your fingers and your toes,
Your wrists and your ankles,
Slowly waking up the body and getting ready to return.
