Gently closing your eyes and just checking in with your physical body,
How does it feel in this moment?
Becoming very aware of the points of contact between your body and the surface where it's seated or lying down,
And as you're checking in,
Also feeling free to make any movements or adjustments to ensure your body is completely comfortable,
Comfortable,
Settled and supported,
So it's able to come to a place of complete rest,
Relaxation and restoration.
If you're lying down or preparing to go to sleep,
And adjusting your pillows and blankets,
Making sure you're warm and cosy,
Making sure you're a good temperature,
We'll begin by completely relaxing the body with a body scan,
So once you're comfortable and your eyes are closed,
Dropping your awareness all the way down to the tips of your toes,
Relaxing your toes,
Relaxing the balls of the feet,
Relaxing the soles of the feet,
The arches and the sides of the feet,
Relaxing the tops of the feet,
The heels,
Relax,
The ankles and achilles tendons,
Relax,
The calf muscles,
Relax,
Relaxing the muscles either the side of the shins,
The knees relax,
Thighs relax,
Glutes relax,
The hips relax,
Feeling the lower back relax,
The abdominal muscles relax,
The middle back relaxes,
The chest relaxes,
The upper back and the wings of the shoulders relax,
Traveling your awareness down the sides of the body,
Relaxing the muscles in between the ribs,
The muscles of the waist,
Relaxing the fingers,
Thumbs,
Hands relax,
Relaxing the wrists,
The forearms relax,
The elbows relax,
The upper arms relax,
Biceps and triceps relax,
Shoulders relax,
The muscles above the collarbones relax,
The neck and throat relax,
The jaw and tongue relax,
The lips relax,
Cheeks relax,
The muscles around the eyes relax,
The temples relax,
The eyelids and eyebrows relax,
The forehead relaxes,
The entire scalp relaxes,
All the collars relax and release,
All the tension released from the head,
The neck and the shoulders,
Just spending a few moments in this state of complete physical relaxation,
Now noticing how the body is breathing,
In this relaxed state,
The flow of inhales to exhales and exhales to inhales,
Simply watching the revolutions of the breath,
Inhales to exhales and exhales to inhales,
Noticing what parts of the body move with the inhales,
What parts of the body move with the exhales,
Keeping the body completely relaxed,
Just seeing if you can lengthen the inhales and lengthen the exhales,
Feeling the inhales the belly rises and the exhales the belly relaxes,
The inhales the chest rises and the exhales the chest relaxes,
Longer deeper inhales and longer slower exhales,
Continuing with these beautiful long deep slow breaths,
As you begin to visualize the space around your body,
The air in the room,
Turning into golden light,
Golden light surrounding you,
Comforting you,
Keeping you warm and safe,
And as you're breathing this golden light that surrounds you becomes brighter and clearer,
This golden light holds within it healing power,
The powers of balance,
Harmony,
Peace and tranquility,
This golden light is the source of love,
This golden light contains within it everything we need to care for ourselves,
Our bodies and our spirits,
This golden light is infinite in its nature,
It's inexhaustible,
It can bring deep sleep,
Deep healing,
Deep breathing,
Deep rest,
Deep meaning,
Deep purpose,
Deep self-discovery,
And as this light grows brighter and stronger,
You make the choice to invite this light into your body,
This healing energy,
This ancient wisdom,
With the long deep inhales,
You breathe this light in,
And the long slow exhales,
And you let go of whatever isn't this light,
This truth,
You breathe in this golden light,
And you breathe out,
And you let go of any fear,
Worry,
Tension,
Or self-doubt,
Let that go with the exhales,
And fill the space that that leaves behind,
With this beautiful wondrous golden light,
With every inhalation knowing that you are worthy and deserving of this light,
Of this love,
And every exhale knowing that you are worthy and deserving of the space and the freedom from any fear,
Worry,
Tension,
Self-judgment,
You're free to let this go,
You're free to choose to make this big choice,
Or small steps,
To release,
Releasing these heavy emotions,
Heavy voices,
Heavy feelings and sensations,
Of course it's easier said than done,
But every time we make the choice to listen to our highest self,
To allow that golden light to enter,
And to feel lighter with releasing some of that stress and worry,
Every time we make that choice,
We're taking a step towards our truth,
Towards our purpose,
Towards our heart,
Towards self-compassion and self-love,
And treating ourselves with dignity and respect,
The love,
Dignity,
And respect that we truly deserve,
Each of us deserves from ourselves,
To allow that golden light to come in,
Knowing it was already there all along,
It was always inside,
Allowing that golden light to penetrate every cell,
Every atom,
And all the space in between,
To clean and clear the mind,
Is the best way that we can thank our body for all that it does for us,
To thank ourselves for moving through this life,
And we give ourselves these moments of peace and compassion,
We're truly healing ourselves,
And for this our bodies,
Minds,
And spirits are truly,
Truly thankful,
As is the earth,
And as are all the others that we come into contact with in these states of clarity and mindfulness,
Due to the choices that we make,
To try to feel better,
To try to calm our minds,
To try to rest our bodies,
Continuing to breathe in this beautiful golden light,
Feeling your heart,
Feeling your heart,
As you drift slowly off to sleep,
Letting go of the breath,
And just trusting this golden light will remain,
Always accessible,
Perhaps carrying you into sleep,
Or perhaps carrying you into the rest of your day,
So whether you're drifting into dreams,
Or taking your time to slowly come back to your body,
To the space where your body lies,
And to your environment,
Keeping this love,
Grace,
And light with you,
And allowing this light to be a reminder to be kind to yourself,
To others,
And to this beautiful planet.
