Find a comfortable space to lie or sit.
Take a few deep breaths and bring your awareness to your body.
Notice the places where your body meets the floor or the bed or the chair and make yourself as comfortable as you can,
Feeling yourself being supported and held.
Let your awareness expand for a moment to realize that you are supported not just by the floor or by the chair or by the bed,
But by the entire earth below you.
Picture yourself as a tiny part of this expansive,
Massive planet.
Now bring your awareness back into your body and feel yourself breathing.
You feel your breath coming in and you feel your breath flowing out.
You feel the air filling your lungs.
You feel your muscles stretching and then releasing as your breath slowly moves in and out.
Now begin to feel the perimeter of your body,
The edge of your skin from your head to your feet.
Feel your skin and imagine where the skin meets the air around you.
On your next breath out,
Imagine that the breath in your body flows right out through your skin,
Through the skin of your arms,
Your hands and fingers,
Through the skin of your tummy,
Through the skin of your back,
Your legs and your feet.
And next imagine that as you inhale and breathe in,
You breathe in through your skin,
Through the skin of your arms,
Your legs and your tummy.
And you bring relaxation and life to every part of you.
Take a few deep breaths this way.
Feel your breath washing your worries away as you begin to feel quiet and relaxed.
With your eyes closed,
Try to feel your eyelashes resting on your face.
Gently,
Like little magic feathers,
They make your whole face feel soft.
Now put your hands on your heart or on your belly and just let them rest there softly.
Think of your fingers as tiny feathers resting there,
Making your whole body soft and relaxed.
Now imagine that your breath is flowing all by itself without any work from you at all.
And then when you're ready,
We will breathe the rainbow in.
With your next breath in,
Imagine that you're breathing in a beautiful sparkling red,
That it flows in through your nose,
Through your throat,
Your chest,
All the way down to your toes.
As you breathe right now,
You fill your body with this brilliant color,
And each breath brings a little bit more of this lovely red in.
It swirls around inside you.
And as you lie here breathing,
The red makes you feel warm and sleepy and safe and loved.
Take one more red breath,
And as you breathe out,
Imagine that all the red flows away and into the earth.
With your next breath,
Imagine that you're breathing in the color orange.
It flows in smooth as silk,
Right into your bones,
And makes your bones feel warm and strong.
As you lie here feeling the orange come in with every breath,
You also begin to think about how creative and imaginative you are.
The orange flows in bringing good feelings about who you are.
You are a good friend,
A creative thinker,
A problem solver.
You begin to feel that all of your ideas are good ones,
And somehow you know that all of your dreams will come true someday.
As you lie here breathing orange,
You feel relaxed and strong and clever.
Take one more orange breath,
And as you breathe out,
Let all the orange leave your body and flow away into the earth.
With your next breath,
Feel the color yellow flow into your body.
You feel it through the top of your head,
Flowing down to your feet.
The yellow you are breathing is the brightest,
Warmest,
Softest yellow that there ever,
Ever was,
And it shines inside of you,
Swirling around in your belly.
It gets bigger and bigger until it fills you up.
As you breathe this yellow color,
You actually feel a little bit floaty,
Like your arms,
Legs,
Body,
And head don't weigh anything at all.
You feel that your body is alive with this yellow,
And you know that you are very special and important in this world.
You notice as the yellow swirls around that any worries or bad thoughts or feelings that you have about yourself are melting like butter and turning into this beautiful color yellow.
Take one more deep breath of yellow,
And as you breathe out,
Let the yellow flow away,
Clearing your body and your mind and flowing into the earth.
With your next breath,
You begin to breathe in the color green.
This soft healing green swirls around in your body,
But especially around your heart.
As you are breathing green,
Your lungs and heart feel comfortable and relaxed.
The green fills all the parts of you that work hard every day to keep you alive and healthy.
This green light makes you feel strong and happy and healthy.
It fixes anything that feels broken or heavy inside you.
If you have a cold,
The green heals it.
If you have a scrape,
The green mends it.
If you have a heartache,
The green soothes it.
As the green gently flows into you with each breath,
You feel thankful for your healthy,
Happy body and all that it does for you.
Take one more deep breath of green,
And as you breathe out,
Let all the green swirl away and into the earth,
Leaving you empty and relaxed and warm.
With your next breath,
You begin to breathe in a brilliant blue.
It swirls around in your body,
And it has a quiet sound like beautiful music.
In your imagination,
You sing along and you feel peaceful and happy.
As you are breathing the blue,
You feel it surround your shoulders and neck and head.
You feel your jaw and your tongue getting soft and relaxed.
This blue helps you to know that you are good at saying what you want and need as you go through your days.
The blue also whispers to you that you will be listened to by the people who love you.
This color also helps you to be a careful listener who can hear quiet messages that come to you when you are still.
Take one more deep breath of blue,
And as you breathe out,
Let your body and mind feel empty as the blue whispers goodbye and flows away into the earth.
With your next breath,
You breathe in a bright pretty purple,
And it fills you from your head to the tip of your toes.
This purple makes you feel even more relaxed and almost like you are dreaming.
You know as you lie here breathing purple that you are perfect just the way you are,
And that will never change.
You feel safe and happy and complete.
As you lie here breathing purple,
You notice that the purple is slowly turning into gold,
And it begins to feel like a blanket that surrounds you and it rests gently on your body.
If you like,
You can grab this blanket and pull it tight around you,
And know that all of the colors of the rainbow have done their work,
And you feel wonderful.
You know now what it feels like to breathe in the rainbow,
And it feels good.
All you need to do to feel this good again is to breathe in the rainbow.
