Let's find a way now to get comfortable.
Whatever seating position,
Lying position you prefer.
Let's start by just taking some nice big deep breaths.
Breathing in and breathing out.
With your next out breath,
Just gently close your eyes.
Start to feel the weight of your body.
Start to notice the points of contact on the feet on the floor.
The hands and the arms resting on the legs.
Maybe notice some sounds.
So just bring your mind into the physical senses,
Settling back into the space around you.
Now bring your attention a little bit more towards your body.
As you scan down from your head to your toes.
Noticing any areas that feel particularly comfortable or uncomfortable.
Building up a general picture of how your body feels.
And noticing if there's any particular mood that might be around at the moment.
Now gently shift your focus to the rise and the fall of your breath.
Wherever you feel it strongest in your body right now.
As you become increasingly comfortable in following the natural rhythm of your breath.
I would like you to now imagine a steady flow from above your head.
Flowing almost like a liquid sunset.
Very smooth,
Very warm,
Very clear and very bright.
Think of it as a mental shower flowing down through the top of your head.
Into your body and traveling all the way down.
Just going to fill your body up as though it were a container.
Melting away any tension or discomfort.
Follow this light as it travels down through your body.
Flowing down towards your feet.
You're just feeling it as it fills up the toes one at a time.
Mentally acknowledging every body part as it goes through.
And then as it starts to travel upward,
Back through the feet,
The heels,
The ankles.
Legs continuing upwards towards your knees.
So,
Just melting away any tension.
Just focusing on the spaciousness,
The brightness and the warmth.
It continues up the upper half of the leg towards the hip and the pelvic area.
Stay with that idea.
Any flow coming into the body,
Melting away any tension.
Imagine the light now continuing up into your stomach and your lower back.
Towards your diaphragm,
Warming,
Relaxing and melting away any tension.
Continuing now to flow up through your chest and the upper back.
All the way to the top of your shoulders.
Follow the light now as it flows down both of your arms towards your elbows,
Your hands.
Feeling up one finger at a time.
Follow it now back up through your hands and your wrists.
Back up your arms.
Again,
As it travels upwards towards your elbows and the shoulders.
Melting away as it continues now to travel through your neck and your throat.
Up into your head.
Relaxing all the muscles in and around the face until it gets to the very top of your body.
Even though your entire body now is full of that very spacious,
Clear feeling,
It's continuing to flow downward and back upward.
Rest your mind in this space.
Feel free to let go of any focus for a moment and just allow your mind to rest.
Now bring your attention back into your body.
As you just start to feel the weight of your body once again,
The physical points of contact,
You start to notice the sounds and the smells.
Bring yourself back into the space around you.
Open your eyes whenever you're ready.
