So get ready for your practice.
Make sure that your body is comfortable and that you have all the support you need to be able to rest without feeling any distraction from your body.
Feel the safe support of the surface beneath you holding your body.
And feel every exhalation gently unwinding any tension from the muscles,
Gently guiding you into relaxation.
Take note of any sounds that are present around you,
Knowing that they're not going to disturb you as you rest.
And now invite your inner resource,
Your feeling of absolute safety,
Security,
Peace and well-being.
Welcome all that you need to feel safe and secure as it arises around you.
And welcome the feeling of safety into your body.
Feel that feeling of safety as vividly as possible.
Welcome it into every single cell.
Safety and security.
Well-being.
Deep inner peace.
This is your feeling that you have created for yourself and you can always return to it at any time if you need to during the practice.
Now we'll begin our journey around the body.
As the awareness rests at each point,
See a golden light bathing that area of the body.
We'll begin at the eyebrow centre.
Golden light illuminating the eyebrow centre.
And the throat.
Golden light illuminating the throat.
The throat illuminated with golden light.
And the right shoulder.
Golden 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 right ring finger.
The tip of the right little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
Golden light illuminating 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 left ring finger.
The tip of the left little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The centre of the chest.
See the centre of the chest bathed in golden light.
And the left side of the chest.
The centre of the chest.
The right side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
The 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.
The second toe.
Third toe.
Fourth toe.
The fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The centre of the chest.
The throat.
The eyebrow centre.
The top of the head.
Golden light illuminating the top of the head.
Move the awareness to the eyebrow centre.
Rest at the eyebrow centre.
See a tiny golden dot at the eyebrow centre.
Observe the golden dot.
With each inhalation the dot expands and with each exhalation it contracts again.
With every inhalation the dot expands and grows larger.
With every exhalation it contracts and sinks inwards.
Continue to watch the expansion and contraction of the golden dot with the breath.
Allow the golden dot to fade away.
Keep the awareness at the eyebrow centre.
Relax the awareness into the eyebrow centre.
We'll now come to the rapid visualisation of images.
Allow an impression of each one to arise as it's named.
Without forcing anything to happen,
Just allow each one to come however it comes.
We'll begin with pebbles on the sand.
White clouds in a clear blue sky.
A feather blowing in the wind.
A mother with a newborn baby.
A graveyard at sunset.
An oak tree A painter finishing a painting.
The full moon.
The first flower of springtime.
A beggar on the street.
A thunderstorm.
A snowflake.
A yogi in deep meditation.
A string of Tibetan prayer flags blowing in the breeze.
A box of chocolate.
A traffic jam.
A still lake.
A kitten.
The stone ruins of an ancient castle.
A crow.
A music box.
A construction site.
A tiger walking through the jungle.
Tall cliffs towering above the calm blue sea.
See yourself walking along a stone pathway through a forest.
All around you are tall trees plant and flower.
You take in your surroundings as you walk.
Listening to the sounds that you can hear.
Breathing in the smells that you can smell.
The pathway leads you through the trees towards a small stone building.
You approach the building.
You open the door.
And you step inside into a stone room.
The room is empty apart from a single flickering candle and a person sitting silently beside the wall deep in meditation.
You go over to the person and you sit in front of them.
They open their eyes and your gazes meet.
You look deep into the eyes of the peaceful meditator.
What do you see?
Very slowly begin to turn your awareness back outward.
Become aware of the sounds that are present in your environment.
Become aware of the feeling of your body resting into the surface beneath you.
And feel your breath slowly deepening as you prepare to end the practice.
Start to make some movements with your fingers and toes.
With your hands and your feet.
And give yourself a stretch in any way that feels good for you.
When you're ready,
Slowly open your eyes.
