Let's begin by sitting comfortably.
You can sit on a chair,
Sit cross-legged on the floor with your back straight or even lie down if it's time for bed.
Gently close your eyes and take a nice deep breath in through your nose.
Fill your tummy with air and then slowly breathe out through your mouth.
Let's try it together to deeply relax your whole body.
Just relax and breathe with me.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Now just allow your breath to settle into your normal breathing.
We'll take this time to calm your body and mind.
Start to notice sensations in your body.
Feel your bottom on the seat or floor.
Sense the warmth of your hands in your lap.
Feel the coolness of the air as you breathe in through your nose.
Notice how it feels warm as you breathe out your mouth.
Feel the rise and fall of your belly as you breathe.
With each breath,
Let your muscles go and relax your body more deeply.
Feel your forehead relax.
Allow your eyebrows to soften.
Feel the weight of your eyelids gently resting on your eyes.
Move your tongue to the bottom of your mouth and let your jaw muscles relax.
Allow the muscles in your cheeks to relax.
Let your shoulders soften.
Now I want you to imagine there is a ball of bright white light above your head.
This white light is the energy of pure perfect love.
We'll shine this light from your head to your toes as we fill your body with loving energy and peaceful calm.
See the light shining at the top of your head.
Now slowly start to move the light down.
Imagine your face covered in white light as it passes down your nose and lips to your throat.
See the light shining on your heart.
Imagine the light filling your heart with feelings of love and calm.
Now gently move the light to your tummy.
Everywhere the light touches becomes more relaxed.
Now the light slides to your thighs,
To your knees,
Moves gently to your shins,
To your ankles,
Across the top of your feet,
All the way to your toes.
Imagine the bright white light wrapping itself around each one of your toes one by one.
Now place your hand on your heart.
Place your other hand on top of that hand and feel the warmth as it enters your heart.
Imagine a ball of white light coming out from your hands.
It grows larger until it expands to fill your arms all the way to your fingertips.
The light fills your neck and leaves your face glowing.
Now the light fills from your heart to your stomach.
It glides down your legs.
As your body fills with this beautiful light of love you feel warm and comfortable.
You're quiet and content.
You are so peaceful.
You are bathed in the light of love.
Now you're going to give that loving light to others.
Can you imagine the face of someone you care about?
Let's give them the light of love now.
Imagine the light shining onto their face.
See them smile when your light makes them feel calm and peaceful too.
Thank you for sharing your light.
Let's take another deep breath in.
Now slowly let your breath out.
Begin to wiggle your fingers.
Slowly wiggle your toes and feel yourself coming back into the room.
When you're ready gently open your eyes.
Well done.
With a clear calm mind say these words to yourself.
I am peaceful.
I am loving.
I am kind.
I am strong.
Have a wonderful happy day or if you're turning out the light for sleep enjoy a beautiful deep restful sleep now.
Tada.
You
