This is a rainbow light meditation.
So coming to settle in a place where you feel comfortable and won't be disturbed.
On the floor,
Bed,
Chair or standing.
Bringing your attention to your feet on the floor or your bottom on the chair.
Perhaps the weight of your body resting on a bed or sofa.
Noticing the points of contact your body has with the surfaces that are supporting you.
And closing your eyes if that feels possible.
Or lowering your gaze to a soft focus.
Becoming aware now of your breath.
Following your next in breath.
In through your nose or mouth.
The coolness of the air into your lungs.
And perhaps pulling down into the abdomen muscles.
A long deep in belly breath.
And then slowly releasing that breath through the lungs,
Out through the nose or mouth.
The warmth of the air on the out breath.
Breathing in new air right down to the bottom of your lungs.
And breathing out slowly.
All the old air.
And any stress in your body that you no longer need.
Breathing in well being.
And breathing out anything that no longer serves you.
And now,
Relaxing your shoulders if you're holding them up high.
Allowing them to drop.
Feeling more relaxed and grounded.
And with your next in breath,
You're going to be breathing in the colour red.
Up the left hand side of the body.
Nice and close to the crown.
Breathing in red.
Down the right hand side of the body.
Slowly joining now under the feet.
The next colour is orange.
Layering it up onto the red.
Breathing in orange up to your crown.
And breathing out orange down the right hand side.
Going down under the feet.
And now yellow.
Breathing yellow up the left hand side of your body.
Making these circles as high and wide and deep as you like to the crown.
And breathing out yellow down the right hand side of your body.
Joining these colours under the feet.
Breathing in green up the left hand side of the body to the crown.
And breathing out green down the right hand side of the body.
Joining under the feet.
The next colour is blue.
Breathing in blue all the way up the left hand side of the body to the crown.
And breathing out blue down the right hand side of the body.
Joining down under the feet.
The next colour is indigo.
The night sky.
Breathing in indigo as high and wide and deep as you like.
Layering it onto the blue.
Breathing in indigo up to the crown.
And breathing out indigo down the right hand side of your body.
Joining it now under the feet.
And finally violet.
Breathing in violet up the left hand side of the body.
Layering it on the indigo to the crown.
And breathing out violet down the right hand side of your body.
Joining this perfect rainbow of colours down into the ground.
Now this time we're going to bring the colours up the front of the body to the crown and down the back joining into the ground.
So beginning with red.
Breathing in red up the front of your body to the crown.
Breathing out red right down the back of your body into the ground.
The next colour is orange.
Breathing in the colour orange.
Layering it up over the red up the front of the body to the crown.
And breathing out orange down the back of your body.
Joining under the feet.
The next colour is yellow.
Breathing in yellow up the front of your body.
Layering it onto the orange.
Making these rainbow circles as wide and high and deep as you like.
Breathing out yellow round the back of the body.
Joining into the ground and under the feet.
And now green.
Breathing in green up through the ground up to the front of the body.
Layering it on the yellow to the crown.
And breathing out green down the back of the body.
Joining under the feet.
The next colour is blue.
Breathing in blue up the front of the body.
All the way to the crown.
And breathing out blue down the back of the body.
Joining under the feet.
Indigo the night sky.
Breathing in indigo.
Breathing it up all the way up the front of the body.
Layering it onto the blue.
All the way up to the crown.
And breathing out indigo down the back of your body.
Joining under the feet.
And the final colour is violet.
Breathing in violet up the front of the body to the crown.
And breathing out violet down the back of the body.
Joining these colours under the feet.
And resting for a moment.
Just breathing gently.
And bathing in this beautiful rainbow coloured healing light.
Notice how relaxed you are feeling.
Allow the colours to heal and gently energise.
And give you a sense of wellbeing.
And now.
Bringing your attention to your feet on the floor.
Or your bottom on the chair.
Or back against the bed or sofa.
Noticing again the points of contact your body has with the surfaces that are supporting you.
Bringing your focus of attention now to being here.
In this moment.
In this space.
And following your next in breath in.
Using your next out breath to bring you back into the room.
And when you're ready,
Gently opening your eyes.
And coming back to the present moment.
