Make yourself comfortable by coming into a cross-legged position or lying onto your back in Shavasana.
Feel the spine relaxing.
Feel all of the tensions from the body disappearing.
Allow yourself just to be.
Begin to watch the breath,
Inhaling and exhaling with complete ease.
Feeling the lungs expanding and contracting and allowing the body to feel more and more rested,
More and more peaceful.
As you inhale,
Listen to the natural sound that the breath makes as it passes in through the nostrils.
Notice that gentle sound of SOW as we inhale.
On the exhalation,
Notice that the breath also makes a sound like HMMM.
Together we have that beautiful mantra,
SO,
HUMM.
So,
HMMM.
Allow your mind to focus,
Developing that one pointed concentration.
Letting all of the thoughts tune in to just this one sound.
Each exhalation feeling more relaxed,
Letting go of a little bit more tightness and tension in the body.
Let's now take the awareness down to our feet,
Noticing if the feet perhaps feel a little cold or if we're not really inhabiting the full totality of our being.
Let's bring our presence,
Bring our awareness down to our feet.
Feeling that warm,
Relaxing energy,
That prana as we take our awareness there.
Allow the energy to relax the muscles through the feet,
The toes,
The top of the feet and the ankles.
Relax up through the front of the shins and through the calves.
Allow the kneecaps to feel soft and relaxed.
And the whole of the thighs,
Tops of the thighs,
Back of the thighs,
Inner and outer thighs to completely relax.
Feel the weight of the hips sinking a little deeper into the earth,
Really grounding us.
Connecting in with that energy of the base chakra,
Feeling safe and supported.
As we travel up along the spine,
Notice the energy as it changes.
Imagine we're drawing that warm energy up the spine,
Yet feeling it becoming a little lighter in its vibration as we pass up through that sacral chakra or second chakra.
A little further up behind the navel now,
Feeling in around the solar plexus,
Feeling strong and powerful.
Let's go up a little higher now,
Feeling that frequency,
That vibration coming a little lighter as we tune into that energy of the heart space.
Feeling that warm,
Expansive feeling pervading the whole heart area.
Let's travel a little higher,
Coming up to the throat,
Feeling that coolness of the throat as the air passes in and out.
Yet a slight tingling and a slight warmth at the same time as we take that relaxing energy up through the neck and shoulders.
Feeling free to stand in our truth and express ourselves.
Let's make our way up through the head,
Carrying that warm sensation up the spine,
Through the throat and deep into the brain.
Feeling the mind relax,
The facial muscles relaxing and becoming soft.
Bringing the awareness to the third eye,
Tuning into that sense of intuition,
Picking up on that vibration of the universe as we allow deeper wisdom to automatically flow through into our lives.
Once we feel tuned in to that pulse of life,
We might even imagine it coming in directly through the crown of the head,
Filling us up with a white light.
Watching as that white light filters back down through all of the chakras,
All the way back to the base of the spine.
Let's carry it down through the legs and all the way into the feet.
Watch as it travels down through the arms and reaches our fingertips.
Feeling the whole body alive and vibrating with the energy of this pranic cosmic force.
Let's now bring our awareness to our heart space.
Feel our body tuning in as we listen to that rhythm of the heart beating.
Notice how fast the heart is beating.
See if we can slow down the pace by encouraging the mind to relax.
Simultaneously watching the breath so hum.
Being aware of these two natural rhythms of the body occurring without any effort on our part at all.
We'll now begin to think of something in our life which makes us happy,
Something for which we are grateful.
As we think of this,
Notice how the energy of the heart changes.
Starting to imagine how good our life is.
Feel the heart space filling with that warm,
Loving energy.
Allow it to lift us up almost so that the whole chest feels open and expansive.
We feel a little lighter.
Let's intensify that feeling now.
Using the mind to really travel deep into the feeling.
Relax into it.
Everything is fine.
The world is exactly as it should be.
We can relax and let go and enjoy the journey.
As that warm energy fills and floods through the chest,
Allow it to radiate through the whole body.
Taking that feeling of gratitude all the way down to toes and out to fingers.
So that again we feel alive.
This time with that vibrational frequency of gratitude.
Notice how just by being grateful the whole body and mind feel happy.
Allow yourself to rest in this feeling.
Allow it to refresh,
Cleanse and revitalize you.
Knowing that by resting in this feeling we allow deep soul healing to occur.
This in turn affects our physical body and provides healing to any illness or any discomfort that we may be experiencing within the physical body.
Taking another few deep breaths here.
Noticing each time the mind wants to wander,
Stay in the feeling.
Stay in that lightness of being.
The more we practice just resting the mind the easier it becomes.
Let's gradually bring the awareness back into the whole body if the mind has wandered off.
Feeling all the way down to toes and fingertips and up to the crown of the head.
Allowing just a little movement to return.
Gently wriggling toes,
Wriggling fingers and rocking the head from side to side.
As we tune into those sounds around us.
Starting to become aware of our surroundings once more.
And when you're ready gently opening the eyes.
