First of all,
Lie down somewhere comfy,
Yourself into a relaxing position.
Just bring your focus of attention towards your breathing.
And just imagine there's a balloon in your tummy.
And as you breathe in,
Imagine the balloon slowly inflates.
And as you breathe out,
The balloon slowly deflates.
Try this one more time.
So as you breathe in,
Imagine a balloon slowly inflating.
And as you breathe out,
The balloon slowly deflates.
Notice what sensations are here in your body as you lie here.
You may notice your body becoming more relaxed and the tension started to disappear.
Just noticing what's here,
What parts of your body feel more heavy,
May feel warm,
Can feel cold.
Just noticing what's here.
The next invitation is to change your focus from the body.
Bring to mind a relaxing color.
This can be any color.
It makes you feel relaxed.
So I'd like you to bring this color to mind.
And imagine breathing in this relaxing color and visualize it filling your lungs.
Now I'd like you to think of the color that you associate more with stress or sadness or worry.
And bring to mind this color.
And just to visualize this color.
Right now,
So now you've got this color that represents more stress and worry,
Sadness.
Seeing if you can imagine and bring to mind your more relaxing color.
Breathing in relaxing color.
Breathing out the sadness,
Stress and worry.
And breathing out the sadness,
Stress and worry and the color that you associate with it.
So breathing in the relaxing color.
Breathing out stress.
Now in your body,
Be surrounded with the relaxing color.
As you might notice that the stress and sadness and worry color,
Relaxing color.
Starting to merge.
And not separate colors anymore.
And within each in breath,
Breathing in that relaxing color.
With each out breath,
Breathing out the sadness,
The worry color.
So breathing in relaxing color.
Breathing out the stress,
The worry.
Just breathing in relaxing color.
And breathing out the stress and worry.
Letting it come in.
Letting it come out.
Breathing in.
Breathing out.
Now I'd like you to change the focus of attention away from the color.
Notice your whole body sitting here.
Breathing in the color.
Breathing in the color,
The relaxing color.
In a few moments we're going to come to the end of this practice.
And I'm going to ring the bell.
Just give yourself a few moments just to come awake and become alert.
Be aware of your surroundings.
You may want to spend a few moments just allowing yourself to become aware of everything.
Thank you for listening.
