Positioning your body so it's in the most comfortable position for you.
You can be either sitting or lying down,
However you are comfortable.
You may wish to use a blanket to cover yourself,
Or a pillow to support your head,
Back,
Or perhaps underneath your knees if you're lying down.
You may even like to use a small eye pillow to place gently over your eyes.
Use this time to obtain anything that you'll need to make yourself totally comfortable.
And now allow your body to relax into the surface below you,
Gently letting yourself be fully supported by either the chair that you're sitting on,
Or the surface that you're lying on,
And placing your hands in a comfortable position,
Either on your lap,
Or gently by your sides.
And notice how your body feels now,
And reposition anywhere that needs adjusting.
Focusing now on your breathing,
Keeping a natural rhythm,
And focus on the inhale and the exhale that naturally occurs.
And now with a conscious breath,
Breathe in slowly through your nose,
And hold just for a moment,
And then exhale very slowly through your mouth.
Take a few of these conscious breaths in your own time.
Notice how your abdomen rises and falls with each breath.
Acknowledge any thoughts or emotions that may arise,
And slowly and gently breathe them in,
And slowly and gently bring your awareness to the rhythm of the breath.
In and out.
This gentle rhythm and the rising and falling of your abdomen and chest is your anchor.
So feeling safe to acknowledge any thoughts that may come to you,
Or perhaps your focus shifts to something on your mind,
In your everyday world.
Just know that your breath is your anchor,
And will always be there for your support.
It's completely natural for your mind to wander.
But just have faith in your breath to bring you back to your centre.
And now listen to the sounds that are around you now.
Expand your hearing out into the distance,
Further away from where you are,
Whether you're in a room,
Or wherever you are.
Just let your hearing expand and notice what sounds there are.
Let those sounds travel to you,
Without judging them,
But just noticing them.
And now bring your awareness to the sounds that are close by to you.
Perhaps you can hear your own breathing.
Noticing the air that you inhale through your nostrils,
And the air that is exhaled through your mouth.
Notice the coolness as it enters your body,
And the warmth as it exits.
Just letting this natural rhythm bring you in to this conscious moment.
Breathing in,
Very slowly,
Breathing out.
And you may feel the sensations in your mouth,
Any taste that arrives as the breath leaves your body.
In this state,
You're going to visualise your feet on some soil,
Or some soft grass.
Feeling into the soles of your feet,
Connecting with the soil or grass.
And sensing that your feet have energetic roots growing from them.
And with every breath,
Just allow these roots to grow further down into the earth.
Allow the roots to effortlessly push through the layers,
All the layers of the earth.
You may even hear the sound of the soil moving away,
So that your roots can flow through freely.
Let them navigate their way through all the soil,
The clay,
The sand,
The stones and crystals,
The gasses,
Through all the deepest layers of the earth.
Hear and feel the soil moving.
Allow yourself to feel the sense of connectedness,
The more your roots penetrate the earth.
Allow yourself to feel the depth at which your roots have travelled,
And now sense that they are connecting with the centre of the earth.
Allow them to connect with the energy that is within the earth's centre.
And then with your intention,
Allow them to travel,
Travel up through the layers again,
Towards the surface of the earth,
Keeping you safe and grounded.
You may feel the soles of your feet tingle and be warm,
As the energy touches your skin and into your body and flows.
And as it does,
Make contact with your feet.
Just bringing awareness to your feet to let go,
To let all the tension from your feet into the body,
The earth,
As the earth supports you to let go.
Feeling the sensation of this energy travelling up through your ankles and up into your calves and shins.
Feel into your calves and shins,
And let the energy of the earth allow you to release any tightness in this area.
Allow your calves to soften as you breathe in and breathe out.
Now letting this energy travel through your knees and up to your thighs.
Again releasing any tension,
Tingles,
Tightness as you breathe in and allow this energy to circulate this area of your body.
Feel the muscles in your thighs.
Relax with your intention.
The front of your thighs,
The back of your thighs,
The inner and outer thighs.
Breathing in and breathing out.
The rhythm of the energy now flows into your hips and buttocks.
Again this area of your body allows for a letting go process.
Any tension can be released now with your intention.
Breathe in and breathe out.
The area around your hips and buttocks releases.
Allow this energy now to travel to your lower abdomen,
The area below your navel.
And as the energy travels into this area of your body and wraps its way around your lower just let your muscles in this area relax,
Let them go.
Any tension,
Tightness,
Just let it dissipate.
Breathing in and breathe out.
Let the energy flow up,
Right up through your chest,
Wrapping its way around your waist and upper back and into your shoulders.
This energy now is like a beautiful rug,
Wrapping its way around you.
Allow you to release your shoulders,
Letting them flow away from your ears.
Breathing in and breathing out around your shoulders.
This beautiful time to relax and let go.
And the relaxation flows from your shoulders into your arms and hands.
Feeling into the palms of your hands,
Allowing this energy now to flow right through from the top of your arms,
Through your elbows,
Into your wrists,
Into the palms of your hands and into each finger.
You may feel tingling sensations or perhaps warmth pulsing through.
Breathing into this feeling,
Allowing any tension or tightness to let go,
Release from your body.
Now allowing this energy to flow up into your throat and neck and up into your jaw.
Feeling your jaw loosen and soften as this energy gently caresses this area of your body.
Feeling your palate relax,
Your lips,
Your mouth,
Your fingers.
Gently,
Ever so gently,
Travels up your face,
Into your cheeks.
As the muscles of your cheeks let go.
Breathe in,
Breathe out.
Now this energy to flow right here from your cheeks up to the back of your beautiful soffas.
A gentle caressing flows up into your temples,
Over your eyes.
As the relaxation allows you to let go of any tension,
Breathing in.
Now this gentle relaxation of energy flows up into your forehead,
Circles your forehead,
Loops to the back and the top of your head.
And as you gently raise your eyebrows,
Gently let them go.
This area of your body releases any tension.
And succumbs to the relaxation that now envelops you.
Breathing in and breathing out.
Feeling your body really relax,
Keeping this rhythm,
Staying in this motivation.
