Sit comfortably with your spine elongated and your pelvis sinking down into the seat beneath you.
Begin by taking two long slow deep abdominal breaths.
Inhale and exhale.
Inhale again and exhale.
Move your attention to the top of your head where you envision a block of ice.
You might also choose to envision honeycomb or butter or chocolate,
Something that can melt,
That feels like it has the right energy for you today.
Inhale and as you exhale,
Feel warmth generating at the top of your head.
Begin to melt the ice.
Notice the trickle of water as it flows down over the sides and front and back of your head.
Notice the trickle of water as it flows down over the sides and front and back of your head and face.
Down your shoulders and your arms.
Down your torso.
Over the back and front of your hips.
Down your legs and out each and every toe.
And as you breathe softly,
You continue to bring your gaze back up to the block of ice.
And each time the warmth increases and as it melts,
It sends the liquid down.
You feel the healing energy of the liquid as it cascades down over your face,
Under your chin and neck,
Down the front of your torso,
Over the tops of your thighs,
Your knees,
Your shins,
The tops of your feet and out over each and every toe.
And the ice continues to get smaller and smaller as you cast your gaze back to the top and you see the melting liquid cascade over the sides of your body,
Running down the sides of your head,
Down your neck,
Over your shoulders,
Down your arms,
Over the tops of your hands and out each and every finger.
And you bring your gaze back up and the ice is smaller and smaller,
The liquid warm,
As it cascades down the back of your head,
Your neck,
The backs of your shoulders,
Down your torso,
Your spine,
Underneath your hips and the backs of your legs,
The backs of your knees and calves,
Under the bottom of your feet and out each and every toe.
And as you continue to sit and breathe calmly,
The block of ice continues to melt,
Releasing all tension as it cascades down your body and out the bottom of your feet and out your fingertips.
Breathe softly.
And now you integrate your energy by feeling a connection from the tips of your toes,
All the way up your legs and spine,
To the top of your head,
From your fingertips and the outsides of your body,
Drawing in to the top of your head.
And then you bring that energy from your head and your extremities down into your lower dantian,
Focusing all of the relaxed,
Calming energy in your lower dantian,
That area right behind your belly button,
And you just focus on the warm glow,
The clear,
Relaxed energy you've created.
We'll end with two deep breaths.
Inhale and exhale fully.
Inhale again,
Deeply from the lower abdomen up your chest,
Expanding your rib cage.
And exhale as you contract your rib cage.
Contract your abdomen and exhale fully.
When you are ready,
Flutter your eyes open.
If going to sleep and resting for the remainder of the evening,
Take a calming energy with you from this practice.
If you are continuing with your day,
Bring this same sense of peace and calm with you throughout the rest of your day,
Knowing that it is there for you whenever you need it.
