Hello and welcome.
I'm Julia Fredal and this is a five-minute guided practice to help you transition out of work mode and into a state of relaxed presence for your family or your children or just for yourself.
So please be in a quiet place.
Anywhere quiet will do.
And close your eyes and take your awareness to the crown of your head and place there at the top of your head a point of light.
It's a very soft and gentle point of light.
And then move your attention to the space between the eyebrows and place there a point of light.
Effortless and gentle.
Move your attention to the backs of the eyes and feel their gentle points of light.
Down to the center of the throat,
Place there a point of light even more softly and quietly.
Down to the center of your chest,
A point of light.
Effortless,
Light spreading.
To the solar plexus,
A point of light.
Let everything be easy and gentle.
To the hip bones,
Points of light.
Each point of light bringing ease and quiet wherever it goes.
Bringing love,
Tolerance and acceptance wherever it goes.
To the kneecaps,
Points of light.
Under the feet,
In the arches,
Points of light.
And then traveling back up through the lines of the shin bones,
Lines of light.
To the thighs,
Beams of light,
Quiet and effortless.
Up through the torso and into the heart,
A gentle illumination.
Inner peace,
Inner stability,
Equanimity.
Up through the throat,
So softly,
Effortless,
Relaxed.
And up into the brain,
A soft and very gentle light.
Radiating now,
Quietly,
All throughout the body,
Moving into every cell.
The light of love,
Tolerance and acceptance.
The light of inner and outer peace.
Now please place your right hand on your heart and your left hand on your belly.
And leave your hands there just for a moment.
Let your hands feel the soft of the front body.
Feel the heart beating,
Feel the breath moving.
And let the front body feel the warmth and comfort of your own hands.
Feel present and grounded and peaceful in your human body.
Take a nice deep breath in and a slow,
Complete breath out.
Bring your palms together now.
And if you'd like you can bow your head to your heart.
And when you're ready,
And there's no rush,
But when you're ready you can open your eyes.
And as you do,
Feel the gentle,
Divine light looking through them,
Looking out through them.
And go enjoy your family or whatever company you may keep next.
Namaste.
Thank you.
