Taking a moment to find a comfortable place to lie down,
Where you won't be disturbed for the next little while.
Take some time to make yourself comfortable,
Perhaps put a pillow under the head and also one under the knees.
Just find the most comfortable position and then just coming into stillness,
Gently closing the eyes and knowing that there's nowhere you need to be,
Nothing you need to do,
Just taking this time for yourself to go in,
Settling into your breath,
Just starting to slow the breath down,
Taking a long inhale through the nose,
A slow exhale out of the mouth,
Emptying the lungs completely,
Inhaling again,
Noticing the gentle rise of the belly on the inhale,
Letting out an exaggerated sigh on the exhale,
And again inhaling slowly,
On the exhale letting go a little more with each out breath,
Inhale,
Noticing the softening of your belly,
And exhale,
Noticing you're relaxing a little more deeply with each breath,
Starting to soften the forehead,
Allowing the brow to relax,
Soften the muscles around the eyes,
Relax the muscles of the face,
Allow the jaw to be relaxed and unhinged,
A few more full belly breaths,
Noticing that you're relaxing a little more deeply with each out breath,
Softening at the shoulders,
Notice a softening around the chest and the heart area,
Just relax and soften through the entire length of the body,
After the next out breath just allow the breath to return to your natural rhythm,
As you're lying in stillness I invite you to just bring your attention to your various senses,
Beginning by just noticing the various smells in the room,
Noticing any sensations in your body,
Noticing the texture of the fabric against your skin,
Notice the pressure points of your body on the surfaces beneath you,
Bring your attention to the temperature of your body,
And notice any sensations within,
And becoming aware of any different sounds in the space,
Can you notice any sounds in the distance,
And now noticing sounds close in,
Perhaps your breath or your heartbeat,
If your mind goes to any unexpected sounds during the sound journey,
Just make this part of the practice,
Be the observer,
Just notice them and let them go and return to the sounds,
And also if you notice your mind wandering off into thoughts,
Again return your attention to the sounds,
Remind yourself there's nowhere that you need to be,
Nothing you need to do,
Just listen and feel the sounds within the body,
In a moment you'll hear the beautiful tone of the crystal ball,
I invite you to notice when this sound enters your field of awareness,
And see if you can follow the resonance of the note,
Noticing the moment when it merges back into the space from which it came,
Notice yourself listening and becoming more aware of the expansive space in which the sound moves,
And again just following the sound,
Allow yourself to merge into that expansive space,
Now bring your attention to the base of your spine,
To the root chakra,
Muladhara,
And visualize the color red,
Now moving up the spine to the sacral chakra,
Svadhisthana,
Four finger widths below the belly button,
And visualize the color orange,
And bringing your attention to the solar plexus,
Manipura,
Four finger widths above the belly button,
And visualize the color yellow,
And gently moving your attention to the heart chakra,
Anahata,
In the middle of the chest,
And visualize the color green,
And moving your focus to your throat chakra,
Vishuddhi,
Visualizing the color sky blue,
Bringing the focus to the third eye,
Adana,
At the eyebrow center,
And visualize the color indigo,
And shifting the focus to the crown center,
Sahasrara,
At the top of the head,
And visualize the color violet,
Now visualizing the golden white light flowing through the whole body,
Feeling the light filling every single cell of the body,
Bringing your awareness back into the space,
Taking a long deep breath in through the nose,
And a slow releasing breath out,
And just bringing your awareness to your body line,
Or either the floor or the bed,
Noticing all the points of contact,
And starting to bring a little bit of movement back into the fingers and the toes,
Perhaps circling the wrists and the ankles,
Taking another long deep breath in,
And a releasing breath out,
Perhaps having a stretch overhead,
And just really bringing your awareness back into the present moment,
Just enjoy the peace that you've created for yourself.
Namaste.
