Rainbow Mood Lift - Tuning Into The Happiness Within

It’s the early hours of the evening. You’ve just come home from a very exhausting day. You wish the day could end right now but there’s still dinner to prepare and other evening tasks to tend to. This is a good time to practice the Rainbow Mood Lift exercise. Find a quiet space and a chair to sit in. Tap the play button on this session and allow yourself an early evening mood lift. Ground. Balance. Re-energise. It’s your reward for making it through a day that has felt somewhat overwhelming.

Transcript

Hello and welcome to Sophro Solus.

My name is Lani Pudity,

Sophrologist.

I'm here to guide you through this Sophrology exercise called Rainbow Mood Lift.

We'll do this exercise sitting upright in the back of a chair with your palms placed gently on your thighs.

This is called the integration position.

The best chair for this is a dining room or office chair where you can sit upright and comfortable.

We spend much of our life standing,

Walking and sitting,

So we use these positions during Sophrology exercises to create neural pathways in the brain as a reminder that you can be at peace in any position.

During this exercise,

I'll speak in first person so it will be as if you were speaking to yourself.

Let's begin.

Being comfortably in my chair with my eyes closed,

I become aware of my breathing as if my whole body is breathing and renewing.

I become aware of sounds far away,

Of sounds near at hand,

And of sounds from my own body,

My breathing or my heartbeat.

I welcome those sounds as being part of life without trying to determine what they are.

Focused on my body,

I become aware of everything that's happening in my right hand,

All the physical sensations in my right hand.

It's as if I'm noticing for the first time that I have a right hand with curiosity and wonder.

I become aware of my thumb,

My index finger,

My middle finger,

My ring finger,

And my little finger.

I become aware of the back of my hand,

The palm of my hand,

My wrist,

My forearm,

My elbow,

And my upper arm.

I become aware of the whole of my right arm.

And now I focus on my left hand,

Everything that's happening in my left hand.

Again,

Becoming aware of my left hand as if it's the first time I've noticed I have a left hand.

I become aware of my thumb,

My index finger,

My middle finger,

My ring finger,

And my little finger.

I become aware of the back of my hand,

The palm of my hand,

My wrist,

My forearm,

My elbow,

And my upper arm.

I become aware of the whole of my left arm,

And I compare it to the right arm.

I compare the weight of each,

The temperature of each,

And the size of each.

Now I focus on my right foot,

Everything that's happening in my right foot,

The curiosity and wonder,

Noticing for the first time that I have a right foot.

I become aware of the sole of my foot,

My toes,

The top of my foot,

My ankle,

My lower leg,

My knee,

My upper leg.

I become aware of the whole of my right leg,

And then I focus on my left foot,

Again,

As if I've noticed for the first time that I have a left foot.

I become aware of all the physical sensations,

Noticing the sole of my left foot,

My toes,

The top of my foot,

My ankle,

My lower leg,

My knee,

And my upper leg.

I become aware of the whole of my left leg,

And then I compare my left leg to my right leg,

Comparing the weight of each,

The temperature of each,

And the size of each.

Now I focus on my head,

All the physical sensations in my head.

I become aware of my forehead,

My eyes and all the tiny muscles around my eyes.

I become aware of my nose,

The air going in,

And the air coming out,

My mouth and jaw,

My ears,

Everything that's happening in and around my ears,

And then the back of my head.

Now I become aware of my neck and throat,

Again,

With curiosity and wonder,

As if I've noticed for the first time that I have a neck and a throat.

Across and down my shoulders,

My chest area,

And everything that's happening inside of my chest,

The organs,

The heart,

The lungs,

My respiratory system,

All the sensations and feelings inside my chest.

Then I move down to the middle part of my body,

Between the rib cage and the navel.

I become aware of the stomach area.

I'm aware of the internal organs,

The stomach,

The liver,

Kidneys,

The pancreas,

All the organs in my upper abdomen.

I become aware of any physical sensations.

Now moving to my lower abdomen,

Just below the navel,

The hip area,

The pelvic bones and the muscles,

The internal organs in the lower abdomen,

And any hot or cold sensations that I might feel.

Then I become aware of my back,

My vertebrae,

And all the muscles down my back to the base of my spine.

Become aware of the whole of my body,

The weight of my body,

The temperature of my body,

And the size of my body.

Now breathing out to fully empty my stomach and lungs,

Breathing in fully through my nose.

Hold my breath and I tense the whole of my body,

Every bit of my body,

My face,

My shoulders,

My hands,

My legs,

My toes,

Every bit of my body,

From the top of my head to the soles of my feet,

Tensing,

Tensing,

And then release.

Relax and let go.

Noticing all the physical sensations in my body right now.

And taking an integration pause,

Becoming aware of my breathing,

Awareness of my body in present time.

Now I become aware of the colors of the rainbow,

Beginning with the color red.

Everything becomes red,

As if I'm looking through a red filter.

Awareness of the color red and the physical effects it has on my body.

Where do I sense the color red?

How do I sense the color red?

Now I become aware of the color orange,

Bright,

Vibrant orange.

Where in my body do I sense the color orange?

And how do I sense orange?

What am I feeling in my body right now?

Now I sense the color yellow,

Warm and comforting yellow.

Awareness of all the physical sensations of yellow.

Where do I sense yellow and how does it feel in my body right now?

Now I sense the color green,

The green of nature.

My mind and my body filled with the color green.

And then I see the color blue.

Perhaps it's the blue of the sky or the blue of the ocean.

I sense the color blue in my body,

Physically and mentally.

Now I sense the color indigo,

Like the sky at dusk.

Awareness of indigo as it fills my mind and my body.

And I recognize the physical sensations of the color indigo.

And then sensing the color violet,

Dark violet,

It fills my body.

Seeing becomes violet.

Now I become aware of my breathing and recognize all the colors of the rainbow within my body.

A kaleidoscope of color moving throughout my body from the top of my head to the soles of my feet.

My whole body is breathing and renewing with the energy of color.

As I take an integration pause and notice all the physical sensations presently happening in my body now.

Now we're going to do a happiness exercise.

I want you to think of a recent time when you felt really happy.

Perhaps it was a few days ago or yesterday.

Perhaps it was even today.

Something in nature,

Person,

Sound,

Something that made you smile.

A happy moment in time that you remember and experience in your life.

You relive this moment that made you feel so happy as if it's happening right now.

The colors,

The sounds,

The smells,

It's as if you're really there.

You notice where in your body you feel that happy moment and you acknowledge the physical sensations happening in your body right now.

Now letting go of that happy moment and just focusing on your breathing,

The physical sensations in your body and you identify what it feels like for your mind and your body to be truly happy.

Doing this exercise again,

Becoming aware of that happy moment or perhaps a different one.

A happy moment that made you smile or even laugh out loud.

You relive this moment that made you feel so happy as if it's happening right now.

The colors,

The sounds,

The smells,

It's as if you're really there.

And you notice where in your body that happy moment resides.

You acknowledge all the physical sensations created as you relive this happy moment.

Now letting go and focusing on your breathing,

The physical sensations in your body and you identify what your mind and your body feel like to be truly happy.

Now we do this a third time at your own pace.

Just becoming aware of that happy moment.

All the physical sensations in your mind and your body.

Now letting go of that happy moment,

Coming back into present time,

You feel your body sitting on the chair.

You become aware of your breathing and all the physical sensations that are happening in your body right now.

And we take a final integration pause,

Becoming aware of the physical sensations,

Mind-body connection.

Now as the session comes to a close,

You focus on your feet.

You begin to move and stretch your feet and you allow the movement to come up through your legs,

Gradually into your abdomen,

Into your arms.

You move your body in a way that it feels like moving and stretching,

Taking all the time that you need.

And when you're ready,

Just opening your eyes,

You may want to write your experience in a Sophrology journal so you can refer back to it at another time and place.

Thank you for joining me in this SOPHRO session today.

For questions or comments,

Please email sophrosolus at gmail.

Com.

Reviews

Honestly, I entered this meditation thinking, yes this will be good. Meditate before her Live Event. I, however, did not anticipate the reality that comes through this meditation. It was so moving and vivid. I am at a loss for words right now. Thank you 🙏🏻

This was great, very soothing. Just a heads up, you went through the left foot twice and skipped the right. No biggie, just letting you know 🙂

Thank you 🙏 this was very relaxing and calming. It’s really just what I needed at this time!