Music Once you are happy with the position you have chosen,
Make any final adjustments,
Then close your eyes and take three long,
Luxurious,
Deep breaths.
Open your third breath,
Open your mouth and sigh,
Letting go of any resistance you may feel towards relaxing.
Think briefly about your day so far.
Behind your closed eyes,
Visualise the events of your day.
Try not to analyse or judge what has happened.
Just briefly run it like a movie behind your closed eyes.
Then take a deep breath in and sigh all of that activity away.
Now think briefly about what you will be doing for the rest of your day and into tomorrow.
Again try not to linger on any one thing,
Just notice as if you were scanning your diary.
Then take a nice deep breath in,
Open your mouth and sigh that activity away.
Visualise now behind your closed eyes the place where you are.
Allow your mind to briefly move around the room or area where you are.
Notice the sounds and noises that you can hear.
Then bring your attention to the feeling of your body.
Notice whether your body feels heavy or light and allow yourself to let go into that feeling a little more.
Notice the rhythm of your breath moving in and out of your body and with every exhalation let go a little more.
Also notice where your mind is.
If thoughts are filling your mind,
Just notice when that happens and keep bringing your attention to your breath.
Feel the cool air coming in through the nostrils and the warm air leaving the nostrils.
Feeling waves of relaxation wash through the body as you exhale.
Bringing your attention now to the crown of your head,
Feel as if fingers are gently massaging your scalp and relax the top of the head,
The sides of the head and the back of the head.
Allow that relaxation to melt into the forehead and over the eyes,
Relaxing the eyelids and behind the closed eyes.
Allow the corners of the eyes to soften towards the temples.
Release the jaw,
Relax the mouth and the chin.
Relax the front of the neck and the back of the neck,
Then allow that softness to melt into the shoulders.
Feeling as if the arms are just dropping away from the body right to the tips of the fingers.
Relaxing across the chest and allow that softness to melt through to the upper back.
Letting go of the backs of the shoulders and the shoulder blades.
As you exhale,
Let go of the sternum and the middle back.
Soften the upper abdomen and the lower back,
The lower abdomen and deep into the base of the spine.
Relax the ribs,
Front,
Sides and back of the body.
Feel the muscles between the ribs release as you exhale.
Let go of the hips,
Pelvis and buttocks.
Feeling the legs are hollow and weightless,
Just dropping away from the body right to the tips of the toes.
Take a deep breath in,
Open your mouth and sigh,
Giving in to the feeling of relaxation that now envelops you.
Relaxing the shoulders and the back of the neck and the back of the neck,
Then allow that softness to melt through to the upper back.
Relaxing the shoulders and the back of the neck and the back of the neck,
Then allow that softness to melt through to the upper back.
Relaxing the shoulders and the back of the neck and the back of the neck,
Then allow that softness to melt through to the upper back.
Notice where your thoughts are.
Focus and be aware of the breath.
Take your attention now to your base chakra.
This is at your pelvic region,
Low behind the pubic bone.
Try to focus inside the body rather than on the surface of the skin.
Bring to mind the colour red.
Feel your thoughts with this colour whilst holding your attention on this spot.
Breathe out and as you do so,
Let go of any feelings of competitiveness,
Exhaustion or a sense of having to cope with life.
Say to yourself,
I am aware of the physical action of my body.
And relax as you exhale.
Keep your attention now on your base chakra and the colour red at the forefront of your mind,
Feeling energy and vitality.
Move your attention now to your sacral area between the pubic bone and the belly button,
Deep inside the body.
Be aware of your front and back and settle your attention inside the body at this point.
Bring the colour orange to mind and allow it to fill this area.
Breathing out,
Release any dark feelings,
Negativity.
Breathing out any analysis,
Say to yourself,
I am aware of my feelings,
My emotions and reactions.
Breathe easily,
Relax and feel joy and a passion for life.
Moving up the body now to the solar plexus above the navel,
Inside the body and deep between the rib cages.
Bringing to mind the colour yellow.
As you exhale,
Let go from your mind and body any feelings of insecurity or anxiety.
Affirm to yourself,
I feel powerful and clear in my thinking,
Clear in my mind.
Your attention just above the navel,
The colour yellow filling your thoughts.
Relax with a feeling of being in control.
Take your attention now to your heart centre,
Deep beneath your breastbone.
Feel your heart is open and fill your thoughts with the colour green.
Let that colour fill your heart centre.
As you release your breath,
Release any feelings of lack of self respect or of trauma or upset.
Affirm to yourself,
I feel balance and harmony within myself and around me.
As you exhale,
Release and enjoy a sense of serenity and generosity.
As you journey further up your body,
Settle your attention now at the centre of the throat.
A deep blue colour now surrounding that area.
Exhale,
Letting inhibition and any feelings of withdrawal or abandonment become a thing of the past.
Reassure yourself by saying,
I feel free to communicate and express my thoughts and feelings.
Without analysis,
Stay focused on the throat,
A deep blue colour.
Let your determination and a sense of quiet confidence flow through you and relax.
Your attention now rests on the third eye at the centre of your forehead.
Focusing internally and bringing to mind the colour violet.
See the colour violet behind your closed eyes and allow it to fill this sixth chakra.
As your breath leaves your body,
So do any feelings of doubt or confusion.
Affirm to yourself,
I have a clear understanding and I'm in touch with my intuition.
Trust and breathe easily.
Feeling a sense of unlimited thought and imagination at this chakra.
Now focus on the crown of the head.
Feel that around that area of the head and reaching above it is an earthy red magenta colour.
Inhale and relax as you let go of old beliefs.
Say to yourself,
My life has meaning and I accept and love myself and those around me.
This chakra representing enlightenment and a connection to all living things.
Now take a deep breath in,
Open your mouth and sigh letting go,
Releasing and deeply relaxing.
Bring a smile to the corners of your eyes and hold your attention on the feeling of the breath.
The cool air as it comes in through the nostrils and the warm air as it leaves the nostrils.
Feeling relaxed,
Peaceful and calm.
Enjoy this state of stillness and calm for as long as you wish.
Enjoy this state of stillness and calm for as long as you wish.
You
