Find a comfortable position,
Whether that means you're sitting or lying on the floor,
On your bed,
Or on the couch.
Once you settle in,
Take a deep breath in through the nose and hold your breath for just two seconds.
And exhale with a sigh.
Let's take two more deep breaths like that in through the nose.
Pause for one,
Two,
And let it go.
One more breath like that on your own.
If it feels comfortable,
Allow your eyes to close.
Let's begin by bringing awareness to your feet.
Take a moment to wiggle your toes and then relax your feet.
And just see if you can feel your big toes and all your little toes,
The soles of the feet,
The tops of the feet.
Now imagine as if your feet could be filled with light from the inside.
And as they fill with light,
It creates a feeling of warmth and relaxation.
And that light spreads beyond the borders of your feet.
Allow your awareness to move up into the ankles.
The light spreads there and your ankles relax.
Allow your awareness to travel up into your shins and your calves,
Into the knees,
The fronts of the knees,
The inner knees,
The outer knees,
The backs of the knees.
Allow them to fill with light from the inside,
Shining outward beyond the borders of your knees and your lower legs.
Allow this light and relaxation to spread up into your thighs,
Feeling the light from the inside out,
From the depth of your thigh bones,
Spreading outward to the tops of the thighs,
The inner and outer thighs,
The backs of the thighs.
Feeling light and warmth and relaxation to fill your legs from the tops of the thighs all the way down to the toes.
Allow this light and warmth and relaxation to move up into the pelvis,
To the hips,
The lower belly,
The back of the hips,
The buttocks,
The whole pelvic area filled with light and relaxation.
Allow that light to infuse all the ligaments,
All the muscles,
The bones,
The organs of this area.
And as they do,
Everything relaxes and functions just as it's meant to.
This light spreads up through the belly,
Up into the solar plexus,
The low back,
The rib cage.
And as your belly and your rib cage move with each natural breath,
This light emanates from the center of your being,
Spreading outward through this whole area of the torso,
Infusing all of the muscles,
The nerves,
The ligaments,
The organs with a light,
With healing,
With a gentle warmth.
And that light continues to spread into the upper torso into the chest,
The sternum,
The collarbones,
The shoulder blades,
So that the whole torso is being filled with this light that emanates from the inside,
Spreading out beyond the perimeters of your torso.
The light rises slowly into the shoulders,
Softening and relaxing tension there.
The light flows down the length of the arms,
Filling the upper arms,
Biceps and triceps,
All the nerves,
All the muscles,
All the attachments down to the elbows,
The inner and outer forearms,
The wrists,
The palms,
The fingers,
Both hands filled with light,
With healing,
Light spreading beyond the borders of the hands,
The arms,
All the way up to the tops of the shoulders.
Light rising,
Healing,
Rising up into the neck,
Infusing all of the vertebrae of the upper back and the neck with this gentle healing,
With this softening.
The throat feels open and clear with this light as it emanates beyond the borders of the body.
Light spreading up into the head,
Into the jaw,
Releasing any tightness there.
Filling the whole mouth with light as it softens and relaxes the jaw,
The tongue,
Any tension there,
Softening and releasing around the back of the head,
Knots unfurling.
Light infusing all of the neural connections in your brain,
All of the nerves,
The muscles,
The little areas of skin around the eyes,
Around the forehead,
Smoothing out.
Melting from the top of the head down as the whole head,
The whole skull fills with light and expands beyond the borders of the head.
And now with each natural breath,
Feeling the light pulsing throughout the whole body,
This light that emanates from inside.
Brightening with each inhalation and expanding beyond the borders of the body with each exhalation.
Offering an infused healing inside the whole body,
Illuminating nerves,
Muscle fibers,
All the tissues,
The organs,
Your skin infused with a healing light.
And keeping the breath relaxed,
Just allowing this inner light to pulse within you.
With each natural inhalation,
The light grows brighter.
With each natural exhalation,
That light extends beyond the borders of your body.
Awareness of your whole body from the soles of the feet to the crown of the head.
Begin little by little,
Breath by breath,
Deepening the breath.
Slowing it down,
Expanding and extending each inhalation and each exhalation.
And each exhalation.
Allowing for a little pause at the top of every inhalation and the bottom of every exhalation.
One more deep breath in.
This time,
Hold and exhale with a sigh.
When you feel ready,
Invite in small movements.
And when you feel ready,
Return to the rest of your day or allow yourself to drift off into rest.
