Okay,
So let's go ahead and begin.
You should be lying down on your back.
Make sure that your spine is as straight as possible,
Especially your neck.
It should be long,
Even,
Not tilted to one side or the other.
Palms and legs away from the body,
Rolling out with the palms facing up.
So you can feel a little more expansion in the chest and the heart center,
And openness and receptiveness with the palms up.
Eyes are closed softly.
Go ahead now and begin to feel the weight of the body at every point that it's pressing against the ground or the bed now.
Notice all of the points of the body that are in contact with the ground or the pillows.
Feel those pressure points,
And as you notice each one,
Ask it to release.
Ask it to just soften down,
Surrender down even more.
Notice your breath beginning to soften and slow down at the same time.
Notice all of the processes in the body that are beginning to become more slow and relaxed.
Notice the heartbeat,
The pumping of the blood,
Everything slowing down,
Relaxing.
Now bring your attention down towards your feet.
And we'll begin by relaxing each body part from the toes to the top of the head.
When I name a body part or region,
I want you to imagine it becoming extremely comfortable,
Soft,
Open.
If there's any sense of restriction or tightness or discomfort,
Imagine that loosening and flowing out of the body.
So starting down in the toes,
From big to small toes,
Relaxing them one by one.
Now relaxing the soles of the feet and the tops of the feet.
Relaxing the heels.
And you can imagine that you have an x-ray vision and you're seeing all the way through every single cell relaxing.
Moving to the ankles,
Loose and open,
All tension draining out.
Moving to the lower legs and the calves,
Relaxing everything from bone to muscle all the way out to the skin.
Relax the knee joints now.
Right and left knee all the way through,
Softening,
Warming,
Opening.
Relax the upper legs and thighs,
The backs and the fronts of the upper legs,
Releasing now.
Notice both legs completely loose,
Falling down away from the rest of the body now,
Falling away from the torso.
Let go,
Let them go to sleep.
Let all sensation in the legs rest.
Move your awareness to your hands and into the thumbs and the fingers.
And one by one,
Relax each and every finger,
Soft and loose,
As they fall open down towards the floor.
Let go of any sense of grasping or holding on.
One by one,
Relax the fingers.
Now the palms of the hands and the backs of the hands,
Everything in between,
Warm and loose.
Remember that feeling of complete relaxation.
The forearms now.
The entire forearms release.
The elbow joints relax.
And now the upper arms,
The muscles,
The nerves,
The joint in the upper arms.
Let go of any stress or tension that you're holding.
Feel both arms now,
Hanging completely loose,
Dropping away from the rest of the body,
Falling away from the torso and chest.
All sensation in the arms and hands diminishing.
Pressing your attention now down into your hips and the pelvic region.
Even the deepest muscles,
Even the most subtle tensions.
Focus your full attention there and ask the entire area to soften and to release.
Give it permission to relax completely now.
Move your attention to the abdomen.
Feel the entire abdomen softening back,
Melting back towards the spine.
All of the internal organs falling back and resting as well.
Move the attention up to the chest and the ribcage.
And see the entire ribcage softening and opening as all of the muscles connecting it to the spine relax.
Feel the spaciousness that's being created for the lungs and the heart to move more efficiently.
Move the attention to the tops of the shoulders,
Those muscles that bring the shoulders up towards the ears when we feel fear,
Stress or aggravation.
Visualize those muscles lengthening and melting down.
No more tension.
Now the upper back and shoulder blades.
See that entire area melting down onto the floor or bed,
Muscles loosening away from the bones.
Stress trickling out down into the ground.
Let go.
Move to the middle back,
The spine,
The ribs and all of the muscles attached.
See them broadening and softening and heavying down.
Now the lower back,
Muscles and spine softening,
Relaxing.
Lots of space being created.
Bring your awareness now to the sides of the torso,
The area between the hips and the armpit.
Both sides of the torso opening and releasing.
Whatever has been holding there is free to go now.
Now move your attention up to the neck and the throat region,
Relaxing rapidly.
Let go.
Starting with the outermost muscles,
Working all the way in towards the spine.
Feel the head becoming heavier the more the neck releases.
Now soften your jaw.
Locate space between the upper and lower jaw if you haven't already.
You can place the tip of the tongue behind the front upper teeth softly.
Soften the entire area around the jaw and the cheeks.
Soften the lips,
The nose and both eyes.
Relax the eyeballs.
Relax the eyelids,
The eyebrows and the temples.
Relax the forehead.
And now if there is any remnant of expression left on the face,
Relax and let it go now.
Everything softening back towards the ground.
Heavy and loose.
Relax the entire scalp,
The ears and the skull.
Notice how even the brain settles back into the skull.
With a sigh of relief as every bit of the body relaxes now.
At this point if there's any area of your physical body that is still wanting your attention,
Go ahead and move your awareness there.
Once again ask it to let go.
Give it the permission to let go for the next few minutes.
Now move your awareness onto your breath.
Without changing the breath just start to notice its sensations,
Its rhythm.
And as if you could flow inside on the breath and travel back out on the same breath.
Bring your one-pointed concentration to this experience,
This life force flowing in and out.
Always moving by itself.
Just begin to follow it.
Notice what it feels like.
For the next few minutes we're going to begin counting the breath.
So the breath might slow down a little bit more.
We want the inhale and the exhale to become the same length.
Next time you inhale begin to count to six.
One,
Two,
Three,
Four,
Five,
Six.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Continue on your own.
Inhaling six and exhaling six.
You can adjust the pace of the counting so it feels very,
Very comfortable.
Slow and even.
Leave the rest of the physical body completely by itself.
Don't move at all.
Just like your computer browser when it shuts down,
When the screen goes on pause,
If you're holding the mouse and you touch anything at all,
Everything comes back on.
So try not to move an inch.
Let the physical body lose all sensation and remain counting the breath.
Equal in,
Equal out.
Now start to notice as you're counting the in and out breaths,
The spaces that naturally exist at the top of the inhale and at the bottom of the exhale.
There is a natural pause,
A moment of stillness.
Begin to notice it a little more each time.
And if it feels right to you,
You can start to extend that pause for one or two counts,
Ever so gently lengthening the pause without gripping,
Without any tension.
Continue to breathe just like this for another two minutes.
If you happen to notice any tension creeping up in the body,
In the jaw,
In the abdomen,
Let it go quickly and come right back to the breathing.
Six in,
Pause.
Six out,
Pause.
Six out,
Pause.
Take two more breaths just like this.
And the second time that you exhale,
Just allow your breath to go back to its normal pace,
Its normal rhythm.
Leave it alone again.
Watch it settle.
Now the body and the breath are completely still,
As if in a deep sleep.
Extend your attention outwards.
Zoom it outwards so that you can take in the entire body all at once.
See your own body lying there in your room,
Completely relaxed and unconcerned.
Like a sleeping baby.
No worries,
No tension.
Now you begin to notice just above your physical body a gathering of energy,
Colorful light.
Notice what color it is.
It's probably the first color that comes to your mind.
See that color gathering there in a dense but iridescent mist,
Hovering over the body,
Accumulating,
Magnetized,
Strengthening,
Becoming more and more concentrated,
Moving and shimmering just above your body.
Just watch it,
Admiring it.
It feels peaceful.
It feels helpful.
Let it continue to gather until it's extremely strong.
And then when you feel ready,
See this beautiful energy,
This colorful,
Iridescent glow traveling into your body with each breath.
Direct it to any places in the physical body that may need healing right now.
You know exactly where those are.
Visualize it flowing there,
Magnetized to those spots.
Every breath gathers more and more inside the body,
Targeting any areas that are ailing you.
When you exhale,
You're just breathing out the tension or the pain,
Only letting go of what you no longer need.
The healing light is staying and multiplying throughout your cells.
And this should feel very comfortable.
Once you've directed it to all of the areas that need healing,
Have confidence that it's doing the work.
You don't have to know how.
You just have to trust that it's happening there for you.
And then continue to fill up every other inch of the body.
Every single centimeter below your skin.
When this process feels complete to you,
You can discontinue the visualization of breathing the color in.
And you can allow that iridescent energy that's filling your body now just to settle,
To move as it will,
Or to settle into every corner.
Get the overwhelming feeling that deep rejuvenation and healing is taking place right now.
Now begin to gather all of the energy from every corner of the body.
Gather and concentrate this beautiful color.
And bring it first down to the base of the spine,
The area of the first chakra or energy center.
All the way at the lowest part of the spine.
See it gathering there.
And see the color turning dark deep red,
Vibrating the entire area,
The lowest part of the pelvis.
Now see that ball of energy moving up several inches below the navel at the back of the sacrum,
The area of the second chakra.
And the color turning bright orange,
Expanding and contracting,
Vibrating the entire area,
The abdomen.
Now see the ball of energy moving up higher,
Following the spine,
Up to the solar plexus,
Somewhere between the navel and the lowest ribs in the torso,
Becoming a bright yellow color like sunshine.
See it radiating outwards.
Now the ball of energy is continuing to move upwards to the center of the chest,
The heart center.
Dark,
Beautiful green color.
See it pulsating there at the heart chakra.
Now the energy is moving upwards again to the base of the throat,
The very base of the throat,
Around the area of the thyroid gland.
And it's becoming a bright sky blue color.
See it expanding there.
Like a clear blue sky.
Now it's continuing to move upwards,
Deep into the brain,
Somewhere around the brain stem,
Between the eyebrows but deep into the back of the brain.
You can visualize the pituitary and pineal glands there.
This is the center of your intuition,
The third eye chakra.
See the energy pooling there in an indigo color,
Dark and bright at the same time.
And finally see this energy moving up towards the top of the head,
Very top back of the head,
The crown chakra,
That which connects us to all other things.
See the energy resting there at the top of the head in an iridescent rainbow color,
Sparkling with white and every other color of the rainbow,
Radiating upwards and outwards for as far as you can imagine.
Now it's time to move on to the next subject,
The brain cell.
See the energy pooling there in an iridescent rainbow color,
Sparkling with white and very dark at the same time.
See the energy pooling there in an iridescent rainbow color,
Sparkling with white and very dark at the same time.
Now let all of the images fade away.
Bring your attention back to the breath moving in and out all by itself.
Just observe.
Remain still.
Notice the weight of the body on the ground or the bed.
And notice the sensation of air on your skin and your face.
Now start to control your breath by making it a little bit deeper.
Pull the life force in and begin to make small movements,
Wiggling the fingers and the toes and moving the head from right to left.
Maybe stretching the body as long as you can from the fingertips to the toes.
Feel as if you're just waking up out of a deep sleep.
Hug your knees in towards your chest,
Just softly gather them towards you.
Give yourself a little hug in appreciation for taking this time for yourself.
And if you want to stay lying down and simply transport yourself into sleep,
You are welcome to,
Otherwise come up very slowly and know that the healing that you have initiated during this session will continue throughout the night.
