And as you start to make yourself more settled and feel more comfortable,
Just check in with your body and see if there's anything that you can do to help to feel even more comfortable.
If there are any tiny adjustments that you can make,
You can just add to your comfort and as you begin to settle,
Bring your awareness to your breath and just watch the natural flow of the breath as it comes in and out.
Notice where the breath flows to.
Does it move into your chest or does it move into your belly or does it move to another part of your body?
Just take a moment to observe the breath,
To notice wherever it goes.
Feel the feeling of the air on the insides of your nostrils.
The feeling of the air flowing in and flowing out.
And send your awareness into your ears.
Feel the feeling of the air on the insides of your ears.
With the awareness inside your ears,
Just notice any sounds that are present around you and just take a moment to acknowledge those sounds.
There's no need to worry about where they're coming from.
Just notice that those sounds are there and know that they are not going to disturb you.
They can only help you to relax even more deeply.
And now invite a colorful bubble of light to form around you.
Picture a bubble of light in a color that feels calm,
Peaceful and safe for you.
And see that calming bubble of light forming all around your body.
Inside this peaceful bubble of light,
You are calm,
You are safe,
You are free to be completely at peace.
And now see that light from the bubble slowly coming from the bubble to your body.
And see that colorful light bathing your body,
Illuminating your body with peaceful,
Calming light.
See that light bathing the eyebrow center.
Colorful light illuminating the eyebrow center.
And the throat.
See that light illuminating the throat.
Bathing the throat.
See the colorful light illuminating the right shoulder,
The right elbow,
The right wrist,
The tip of the right hand thumb,
The tip of the right index finger,
The tip of the right middle finger,
The tip of the ring finger,
The tip of the little finger,
The right wrist,
The right elbow,
The right shoulder,
The throat,
The left shoulder,
The left elbow,
The left wrist,
The tip of the left hand thumb,
The tip of the left index finger,
The tip of the left middle finger,
The tip of the ring finger,
The tip of the little finger,
The left wrist,
The left elbow,
The left shoulder,
The throat,
The center of the chest,
The left side of the chest,
The center of the chest,
The right side of the chest,
The center of the chest,
The navel,
The lower abdomen,
The right hip,
The right knee,
The right ankle,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The right ankle,
The right knee,
The right hip,
The lower abdomen,
The left hip,
The left knee,
The left ankle,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The left ankle,
The left knee,
The left hip,
The lower abdomen,
The navel,
The center of the chest,
The throat,
The eyebrow center,
The top of the head,
See the peaceful calming colorful light illuminating the top of the head bring the awareness to the breath watch the breath flowing in and out and see how the breath makes a triangular shape as it moves in and out of the nostrils the breath flows from outside the nostrils up the separate sides to the eyebrow center and flows back out again continue to watch the breath flowing in and out making this triangular shape and now start to see the breath moving through alternate nostrils as you inhale see the breath moving in through the left nostril up to the eyebrow center as you exhale see the breath moving from the eyebrow center out through the right nostril inhale through the right nostril up to the eyebrow center exhale through the left nostril inhale through the left side exhale through the right side inhale through the right side exhale through the left side and continue breathing through alternate nostrils bring the breathing back to normal and float in the air the awareness up to the eyebrow center observe the eyebrow center notice any shapes any colors or patterns or images that are happening at the eyebrow center without getting too involved with them just observe that they're there and keeping the awareness at the eyebrow center i'm going to name some different things allow an impression of each one to arise as i name it there's no need to force anything to happen just allow each one to arise as it's named and begin with pebbles on the beach a snow-capped mountain a willow tree white clouds in a blue sky a stormy evening a rose bush a flickering candle a tiger walking through the jungle the full moon reflecting off the surface of the lake stars in the night sky a cascading waterfall a feather blowing in the breeze the sun setting over the desert bring your awareness back to the bubble of colorful light to the safe peaceful calm colorful light that's all around you and that eliminates your body resting peacefully here you are free to just be you very slowly start to turn the awareness back outwards notice any sounds that are happening around you just let the awareness jump from sound to sound and without spending too much time with any one sound just acknowledge the different sounds that are there and feel into the feeling of the air against your skin of your clothing or any blankets against your skin and the feeling of your body resting into the surface beneath you watch the breath flowing in and out and follow the breath watch where the breath goes as it comes in and how it flows out again and watch the breath flowing all the way into your hands and your feet as you breathe into the hands and the feet start to make some small movements with the fingers and the toes start to move the wrists and the ankles and give yourself a big stretch in any way that feels good to you for you so taking your time there's no rush when you're sure that you're feeling wide awake again slowly blink your eyes back open to complete the practice
