Hello and welcome to Mindfulness with Ruby.
This visualization practice is to help with any difficulty you might be having with falling into sleep or to help you feel deeply relaxed and stress free.
Get comfortable now,
You can grab your favourite pillows and blankets.
And we shall begin.
Become more aware now of your breathing,
So taking a nice deep breath in through the nose,
Allowing your stomach to expand and then breathing out slowly through your mouth,
Allowing your body to completely relax.
So again,
Breathing in through the nose,
Allowing your stomach to gently expand and then breathing out slowly through your mouth,
Allowing your body to completely relax.
You can start now to bring your awareness towards your feet and your ankles.
How are they feeling?
So as you breathe in,
Start to notice how your feet and ankles are feeling.
Are they comfortable?
Do you need to adjust them in some way?
As you exhale,
Allow them to fully relax.
So again,
Breathing in,
Noticing how your feet and ankles are feeling and then exhaling as you allow them to fully relax.
So not holding on to any tension or tightness,
Just letting them be how they want to be for now.
And now bringing your awareness towards your lower legs,
Towards your knees and towards your thighs.
Breathing in,
Notice how they're feeling and then exhaling,
Allowing your lower legs,
Knees and thighs to relax.
Let them become more comfortable.
Start to guide your awareness upwards now towards your hips and breathing in,
Remain aware of any sensations that you can feel.
And then as you exhale,
Allow your hips to relax as well.
Are your hips comfortable?
Are you leaning on one hip more than the other one?
Do you need to adjust your position?
Take your time in getting more comfortable.
So now breathing in,
Becoming aware of how your hips are feeling and then exhaling as you allow them to relax.
Now I would like for you to bring your awareness towards your lower back and then your upper back.
So breathing in,
Notice any sensations that you can feel and then as you exhale,
Allow your whole back to relax.
And if there's any pain or discomfort,
You can adjust your position so that you feel more comfortable.
But try not to avoid any painful sensations.
Just acknowledge it within your body,
So noticing the sensation.
Without judgement,
Just with kindness and patience.
So once more now,
Breathing in through the nose,
Noticing any sensations in your back and then exhaling as you allow your whole back to relax.
To be peaceful,
Free from any tension and free from any stress.
Guiding your awareness now round to your stomach.
Breathing in,
Moving the calming breath within your stomach and then exhaling,
Allowing the release of any tension that your stomach might have been holding onto.
Leaving your stomach feeling peaceful and calm like the ocean.
And once more,
So breathing in,
Moving that breath within your stomach and then exhaling very slowly and calmly as you release any stress or any tension within you.
Continue to breathe in calmly and then to exhale as you allow your body to relax more and more.
I would now like for you to start noticing any sensations within your hands.
So that's your thumbs,
Your fingers,
Your palm and the back of your hand.
Notice how your hands are feeling.
You can gently move them around if you like in a swaying motion,
Like an ocean wave.
But take your time in noticing how your hands are feeling.
And now moving your attention upwards,
So towards your lower arms.
How are they feeling as well?
Are they comfortable?
Do you need to adjust your position in any way?
Or are you okay?
And now moving your attention towards your elbows.
How are they feeling?
Is there any tension or any other sensation?
Take a moment to notice.
Moving your attention towards your upper arms and your shoulders.
Take a moment to notice any sensations here.
The shoulders are a common place where many of us store our stress.
So take a moment to notice how your shoulders are feeling right now in this moment.
Maybe one shoulder feels a bit tighter than the other one.
Or maybe they're both about the same.
Take a few more moments just to observe.
And now choosing to relax in this moment,
Allow yourself to exhale deeply.
So breathing in a calm and peaceful breath.
And then exhaling deeply and slowly.
And again,
Breathing in.
And then exhaling out.
Moving your awareness towards your chest.
I would like for you to breathe in.
And then as you exhale,
Notice what it feels like for your chest to relax.
And now guiding your awareness up to the front and the back of your neck.
I would like for you to breathe in.
Notice how your neck is feeling.
And then gently exhale through the mouth.
So breathing in.
And then on your exhale,
Allow any tension in your neck to be released.
And now taking your awareness towards your face,
Allow any tension in your forehead or your eyes or your jaw to relax as you breathe out.
So inhaling in very calmly through the nose.
And then exhaling through the mouth,
Releasing any tension within your face.
Your awareness is now within your body.
Notice how you are feeling right now in this moment.
How is your body feeling?
Now that your body is feeling calm and relaxed,
Imagine stepping into your shower.
But this time,
The shower is magical.
The water comes out at the perfect temperature for you and is purer than pure.
Crystal clear.
Just stand there and feel the water running over you.
You start to look down towards your feet and you see all your tension and your stress being washed away down the drain.
And now you see that the water starts to change colour.
First,
The water turns into a beautiful vibrant red.
The red water pours down and energises you right to your core.
Just stand there a moment and feel yourself infused with the beautiful vibrant red.
Now feel this colour washing away all of your fears.
Without any resistance,
They are simply washed down the drain and taken away.
It's that easy.
Release your fears to the warm red water.
And you are now free from fear.
After a moment,
The water starts to change colour again.
And this time,
It becomes a brilliant shade of orange.
Orange opens you to experience joy and allows you to release any shame or guilt that you might be feeling.
Feel the orange water washing over you.
Feel the orange water washing through you.
Washing away all that no longer serves you.
Making more space for joy and happiness.
And then the water becomes a bright shade of yellow.
Feel the yellow water cleanse over your stomach.
Let it activate your power.
Like the sun giving energy and life to all of earth.
Allow yourself to shine.
To sparkle and shine.
Take a nice deep breath in through the nose and feel the yellow courage and strength rise within you as you exhale.
Now the water turns to a brilliant shade of emerald green.
Helping to balance and restore the physical body.
Restoring any imbalances within you.
Healing any pain.
Healing any discomfort that you might be feeling.
Green is earth and earth is love.
You are loved.
Feel the green water open your heart to all the love.
Allowing you to receive it and express it.
You are loved.
Receiving and expressing love.
And then the water changes to a beautiful calling and magical blue.
This blue enhances self-expression.
Allowing you to speak your truth.
The universal truth.
Feel the blue all around you like a peaceful ocean cleansing you.
Visualise tilting your head gently backwards so that the water gently flows over your throat.
Let the warm water relax all the muscles of your neck.
Breathing in now.
And then as you exhale,
You exhale freely.
The water changes colour again.
It now changes to indigo and purple.
Feel it land onto your crown and wash all over you.
Indigo and purple activate your own healing power and wisdom.
Feel the calming influence of the velvet dark colours of indigo and purple lifting you higher.
Allowing you to reach your spiritual desire.
And finally the water turns to a brilliant sparkling gold.
Feel it embrace you warm and pure.
It shows you the peace and joy within your own spirit.
Take this moment now to enjoy the gold that surrounds you.
After your magical and healing shower,
You decide to wrap a large cosy towel around you.
Climb into a warm comfortable cosy bed.
And you drift into the most magical sleep you could possibly imagine.
I hope you enjoyed your rainbow shower.
I'm sure it's helped to balance your power.
Goodnight my flower.
