Settle into a comfortable position,
Making sure you will not be disturbed.
Begin by taking some nice big deep breaths.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in with the next out breath,
Gently closing the eyes,
Starting to feel the weight of the body,
Starting to notice the points of contact of the feet on the floor,
And the hands and the arms resting on the legs,
Maybe noticing any sounds,
Bringing the mind into the physical senses,
Just settling back into the space around you,
And bringing the attention now a little bit more towards the body,
As you scan down from head to toe,
Noticing any areas that feel particularly comfortable or uncomfortable,
Building up a picture of how the body feels,
And noticing if there's any particular mood that might be around at the moment.
And now,
Gently shift your focus to the rise and fall of the breath,
As you become increasingly comfortable in following the natural rhythm of the breath.
I'd like you to imagine now a steady flow from above the head,
It flows almost like a liquid sunlight,
It's very smooth,
Very warm,
It's very clear,
It's very bright,
It's almost like taking a mental shower,
It flows down through the top of the head into the body and travels all the way down,
It's going to fill the body up as though it were a container,
Melting away any tension,
Any discomfort.
You follow it as it travels down through the body,
Sliding down towards the feet,
You're feeling it as it fills up the toes,
One at a time,
Mentally acknowledging each toe as it goes through,
As it starts to travel up through the feet,
The heels,
The ankles,
And continues upwards toward the knees,
Melting away any tension,
And just focusing on the spaciousness,
Brightness,
Warmth,
As it continues up the upper half of the leg,
Towards the hip and the pelvic area.
Continuing with that idea,
The steady flow coming into the body,
Easily melting away any tension,
As it continues up through the trunk of the body,
Now the stomach,
The lower back,
And up towards the diaphragm,
Melting away any tension.
It continues to flow up now through the chest and the upper back area,
All the way up to the top of the shoulders,
It continues to flow down both of the arms and toward the elbows,
The hands,
This liquid light is filling up one finger at a time,
The hands and wrists,
Again,
Just feeling it as it fills upward toward the elbows and the shoulders,
Any tension is melting away as it continues to travel up through the neck and the throat area,
Up through the head and all the muscles in and around the face,
Until it gets to the very top of the body,
Even though the entire body now is full of that very spacious,
Clear feeling,
It continues to flow downwards,
Just resting the mind in that space,
You can let go of any focus for a moment,
And simply allow the mind to rest in that space.
Now,
Bringing the attention back into the body again,
As you start to feel the weight of the body,
The physical points of contact,
As you start to notice the sounds,
The smells,
Bringing yourself back into the space around you,
And opening your eyes whenever you're ready.
