Take a comfortable seat or lie yourself down in a way that allows you to feel completely relaxed.
Take a few slow breaths,
Letting the air flow deep into your body.
Feel it first in your chest,
Following with your awareness the ribcage expanding and contracting with each breath you take.
In and out,
Up and down.
Let it gradually become deeper.
Really soften your belly muscles,
Then breathe slow and deep into the abdomen,
Lower abdomen.
And even deeper into the pelvis,
The hips.
Imagine the breath like a color,
Pooling here in the center of your body.
This color can move and swirl through your physical and energetic body in the same way that your breath flows through the body and the vital force flows through your energetic body.
Allow the breath or this stream of color to flow into the legs,
Upper legs and lower legs,
Into the ankles,
The feet,
Tops of the feet and soles of the feet.
Can you feel the breath in your toes?
Feel the breath in the lower part of your body.
See the lower body glow in the color of your choice.
Come back to the breath in your chest and belly.
Feel the movements as you breathe in and out.
Expansion,
Contraction,
Swirling of color.
Feel the movements in the upper chest,
The shoulders,
Maybe even in the shoulder blades.
The slight protraction as you breathe in and how they come back together as your body contracts through the exhale.
Imagine the breath flowing the arms,
Color moving through the elbow,
Down into the wrists,
Into the hands.
Allow the colored breath to pool and collect in the palm of your hands.
How does it feel to hold breath in your hands?
Can you experience the feeling of breathing in and out through the palms of your hands?
Feel the breath in your fingertips.
Come back to the breath in the belly,
In the chest.
Feeling the flowing continuously in and out of the body.
And as you're doing this,
Notice the way that your body feels relaxed and heavy.
And maybe consciously letting the body become heavier and heavier,
More and more relaxed as you take this journey through the various body parts.
Let the colored breath flow now into the neck,
The throat,
And up into the head.
Feel it on your face,
Softening and spreading along the forehead,
Down the bridge of your nose,
The tip of your nose,
The cheeks and cheekbones,
Softening the lips,
The tongue,
The jaw,
The chin,
The eyes,
And the muscles around the eyes,
The ears,
The inside of the ears,
And the point at the center of the head.
Allow your awareness to sit here for a while,
Looking out.
Notice any fluctuations within the mind,
As if you were sitting beneath the surface of an ocean and the waves are above you.
Become completely aware of this place of stillness here,
Underneath it all.
Now slowly transition your mind's gaze to look at the body from above.
Notice how calm and relaxed you look.
Notice the color of the breath flowing throughout the whole body.
Imagine that the color in the body becomes darker.
How does that feel?
The color in the body now becomes lighter.
How does that feel?
The body glows stronger in the color of your choice,
Going beyond the limitations of your skin.
How does this feel?
Now start to move your awareness into the physical body,
Feeling the weight of the body against the floor or the chair.
Noticing any sensations,
The points of contact with the floor or with your clothes,
The temperature of the air,
Any smells or sounds that you can pick up from around you.
Feeling yourself coming back into the room that you're in,
Gradually awakening the body more and more as you take deeper breaths in,
And welcome gentle movements into your body,
Your fingers,
Your toes.
Softly blinking open the eyes.
Welcome back.
Namaste.
