This is a guided imagery visualization.
Find a seat or any comfortable position for your body where you feel supported.
Perhaps lying down or seated against a wall or a seated position on the floor.
Let's create together the opportunity to feel and find a sense of ease.
Ease in the body,
Ease in the mind,
And ease in your breath.
Allow the eyes to gently open if not already and start to take in with the sense of sight and awareness of the space around you.
Soften across the brow and the palate of the mouth.
Soften inside the mouth so that your eyes have a gentle relaxed gaze.
Perhaps looking around at the space that you're in and letting your eyes drift around.
Taking it all in,
Observing your surroundings.
Notice any light sources that are near you.
And notice the time of day and the temperature of your surroundings.
Notice the temperature of the air against your skin and any fabric that you're wearing and how that feels against the skin.
Let's begin to take a few deep breaths in through the nose and out through the mouth.
Inhaling here through the nose.
Exhale through your mouth.
Again,
Breathing in.
Softening out.
Notice the lungs expanding.
Notice the sense of ease as you breathe out.
Sense the lungs filling with air.
Sense the softness of your muscles as you breathe out.
Feel the expanding diaphragm breathing in.
Sense the softness of relaxation breathing out.
One more.
Continue to practice this breath or breathe in and out of the nose gently.
For more of a relaxed breath.
Not much effort,
Just your pacing.
Gently close your eyes and enjoy this feeling of pause.
Let this feeling of space fill you.
Open your shoulders.
Dissolve any sense of holding on.
Nothing else to do,
Nowhere else to be.
Right here now.
Breathing back to softening across the eyebrow,
The palate of the mouth.
Feeling a relaxation in the hollow of the throat.
Sense the weight of the body pressing down against the support beneath you.
Notice how your body feels here in this space,
In this moment.
Next,
Notice any sounds around you or any resistance to sounds just allowing everything to come and go.
Notice any areas of tension.
Notice areas that would benefit from letting go.
Notice your breathing as it moves through you.
Continue to sense the expansion and the contraction.
Imagine a blue sky.
Take a moment and picture and clearly see the blue sky.
Notice the particular shade of blue.
Notice what else is coming up for you when you think of the blue sky.
Starting to notice the clouds passing in that blue sky.
And now the clouds are parting.
And the sun is shining down.
Imagine this warm orange light stream coming all the way from the sky through the entire body.
Through the top of the head,
Filling the body entirely.
The light is filling the body and at the same time continuously melting away any tension,
Any discomfort,
Any sense of holding on.
So now we're softening the body.
It's as if that warm orange light is softening and melting inside out.
Imagine the light pouring down on you and sense the glowing warmth and heat that you're experiencing.
Become more aware of this tingling vibration.
Picture it first at the crown of the head.
So you can sense the top of your head filling with this warmth.
Breathe in and imagine the warm light coming in through your nose.
You sense that you're breathing in warm light.
Imagine what that smell would be of that pure warmth and radiance.
Take another deep breath in.
And imagine that the light is ruminating around in your head and then it starts to come down through the channel of the spine towards your neck,
The shoulders,
The arms,
The fingertips.
And each time you breathe deeper,
You start to sense the warm light tingling downward towards your torso,
Cascading across of the back,
Enveloping the front and where the belly is.
Sense and really feel and expand the warmth spreading through and down the torso.
Next coming down the legs,
All the way across the front and the back of the legs,
Across of the joints in the knees,
The ankles,
All the way down to the toes.
Sense the warm light filling your body entirely and at the same time radiating all around you and within you.
Keep coming back to the image of the sun's beams as they glow and warm your body.
Next,
Imagine that that radiance is growing so that you have a glow and you are giving off warm light.
You are now beaming it in all directions,
All around you,
Clearing the space around you,
Filling it with warm radiant light and energy.
Picture in your mind's eye that you were able to extend this warm light through your household,
Through your family,
Out to your friends and out through to the world around you.
Keep extending this radiance and allow it to grow and glow brighter.
See it changes color as the radiance expands.
So now there is no separation between the sun and you.
Take a few slow deep breaths in and out as you enjoy this golden beam of light.
You can stay with this image as long as you would like to.
You can also always come back to this image anytime that you need this glow,
The warmth,
This feeling,
This experience.
Bring your attention back to your breath as it waves through your body in and out.
Feel free to leave your arms where they are or you can place your hands on your heart as if you're creating a seal of the warmth and radiance all the way down in through your hands to your heart space.
Waking and enjoying this feeling and feeling restful in it.
This tender touch taking care of you for your self-care.
Korean ChaseINDONESIA.
