Finding yourself a comfortable position.
Whatever position that is for you.
There's no right or wrong way for you to be sitting or laying down.
Just finding a place that feels comfortable and supported.
You may like to move your body,
Shake or sway.
Stretch any parts of your body that feel the need to be stretched.
And when you're comfortable,
Very gently closing down your eyes.
Mindfully relaxing the little muscles of your face.
Dropping your shoulders away from your ears.
And coming home to you,
Yourself in this environment.
And acknowledging that this next period of time is a time that you get to be fully present with yourself.
Away from whatever you were doing before or whatever you're doing later.
Knowing that this is just a time for you to relax into the now.
You may like to place your gentle awareness on your breathing.
Maybe taking three mindful deep belly breaths.
Allowing your breath to help you settle into this moment and relax your mind as it does your body.
And when you're ready,
Very softly reopening your eyes and taking in the room or the environment that you're in.
Looking at the colours,
The different objects.
Noticing where the walls meet the ceiling.
Perhaps acknowledging that you are safe in this environment too.
Gently re-closing down your eyes and acknowledging the veil of darkness behind your closed eyelids.
Can you see anything there?
Any pops of light or colour?
Or different shapes as you focus on your closed eyelids.
Maybe acknowledging that you can experience your sense of sight with your closed eyes too.
They don't have to be opened.
Gently shifting your awareness to your sense of sound and what you can hear that is far away.
Drinking up the sounds of your environment.
Maybe some animals in nature.
Distant cars.
People moving or making noises.
And then bringing your attention to the sounds that are close within the room that you're in.
Maybe you can hear the sound of your breathing.
Of soft movements in the room.
Or maybe focusing on the sound of the voice guiding you.
And witnessing your tongue laying inside of your mouth.
How do those sensations feel?
Becoming aware of any tastes within your mouth or on your lips.
Really tuning into your sense of taste there.
And remembering that a lack of taste is okay too.
Placing your awareness on your nostrils and what fragrances you can smell through them.
The smell of a burning candle.
Of incense.
The smell of your own clothing.
As you continue to observe the smells at your nostrils.
Beginning to discover your breath.
And your breathing patterns.
Where is it on your body that you can feel your breath the most?
At your belly or your chest as they rise and fall.
At the tip of your nose where the air enters and exits and you can feel that sense of coolness just below your nose.
As you breathe in and out.
Or maybe you like to follow the full cycle of your breath.
Through your nose and down your throat.
Going through your esophagus and moving all the way through to your belly and out again.
And watching it fill up your lungs as it does this.
Just finding where you feel your breath the most and laying with it there.
Knowing too that your breath is something you can always come back to if your mind begins to wander.
It can be your anchor point back into the present moment.
Your breath is always there for you to focus on.
And observing your sense of touch.
Can you feel the points of contact between you and what's supporting you right now?
What you're sitting or laying down on.
Maybe that's a chair,
A bed,
A cushion or the floor.
Really pressing into those connections and acknowledging the way they make you feel supported.
Can you notice the way the outside air feels against your exposed skin?
Those little points of contact on your face and your hands.
Those tiny sensations of touch.
Does it feel cold or tingly?
Softly observing.
And witnessing all five of your senses at once now.
Your sense of sight behind your closed eyes.
Of sound.
Of taste.
Smell.
And touch.
How does it feel to be that little bit more connected to your five senses?
These senses that ground you into the present moment.
Placing your gentle focus on your body.
Observing how your body is feeling.
If it's comfortable for you,
You may like to visualise a warm liquid gold substance floating over the top of your head.
A liquid gold that is infused with feelings of relaxation,
Of calm and of ease.
You might like to give permission to this liquid gold to gently and slowly pour over your body.
Melting its relaxing and soothing properties throughout you.
Trickling over your head.
Your scalp.
Through every strand of your hair.
Melting down your forehead.
Your temples.
Your ears.
Your nose and your cheeks.
Inviting your head and your face to relax just that little bit more.
To drop any tension.
And surrender to a state of calm and ease.
Observing the liquid gold.
Trickling down to your neck,
Your shoulders and your collarbones.
Infusing its warm,
Relaxing properties throughout these areas of your body.
Relaxing any tension.
Dropping any expectation and settling into a space of complete ease.
Watching liquid gold glide through to your arms.
Down your biceps.
Your elbows and your forearms.
Inviting a sense of heaviness here.
Following the liquid gold melt over your hands and your ten fingers.
Really softening this area of your body.
Moving down to your chest and your heart space.
Watching these areas be submerged by the calming substance.
Reminding you that there is nowhere else for you to be right now.
That it is safe for you and this area of your body to relax if you want to.
And drifting through to your belly.
Wrapping the liquid gold around your belly as if it were a blanket.
Keeping you warm and safe.
Observing and surrendering.
Witnessing the soft,
Slow movement of this calming and soothing substance.
Shift down your back.
Your upper back.
Your lower back.
And trickling down your whole spine.
Leviating any tension.
Resting on your pelvis.
Your hips and your reproductive organs.
Offering calm,
Ease and support here.
Allowing the liquid gold to infuse throughout you if that is what you want.
And shifting down to your legs.
Creating a soothing and relaxing experience for your legs.
Melting through your thighs and your hamstrings.
Your knees,
Your calves and your shins.
Allowing this area of your body to rest.
And gently trickling down to your feet.
Covering your heels.
The tops of your feet.
The soles of your feet.
And all ten of your individual toes.
And releasing a sense of heaviness and relaxation here too.
And when you're ready,
Observing your whole body filled with this beautiful,
Oozing liquid gold.
Inviting your whole body to reach a deeper level of heaviness now.
To drop down that little bit more into relaxation.
Completely surrendering to this state.
Knowing that it's absolutely safe for you to do so.
Dropping down.
Melting.
Softening.
And releasing.
And when you're ready,
Spending a few moments in stillness in this relaxed state.
Just with you.
It Paul,
You You You You You You You Very gently bringing yourself back into the room that you're in You following your breath Observing the tastes within your mouth You are listening to the sounds that are near and far And tuning into what you can feel that is touching you You And taking a moment to acknowledge this time that you've spent in your own self-care Maybe thanking yourself for this And when you're ready very gently Making some movements in your body,
Maybe wriggling your fingers and your toes And in your own time gently reopening your eyes and continuing on with your day or your evening in maybe a more relaxed and aware state You
