A warm welcome to this 30-minute nap practice.
A beautiful opportunity for you to take a break from all the doing and instead to offer your body,
Mind and heart a moment to let go,
Relax and regenerate.
My name is Fleur Chambers and as always it's my pleasure to spend this time with you.
So beginning by getting comfortable,
Lying down in your bed,
On the couch,
On the floor or anywhere that feels good for you today and just noticing if you could be a fraction more comfortable.
An extra pillow,
A blanket,
A light postural shift.
Trust that all these physical cues of comfort are signaling to your nervous system that you are safe to take a break from all the doing.
The responsibilities and expectations that you are safe to experience a moment of rest and recalibration.
Now together let's breathe in a way that helps to soften the limbic system and the amygdala so that you can feel more relaxed and at ease.
Beginning by focusing your awareness on the left nostril and as you breathe in imagining that your breath is traveling up your left nostril and arriving at your third eye or the space between your eyebrows.
And as you breathe out imagining that the air is moving from your third eye out your right nostril.
So we'll continue to breathe in this way for a few rounds together now.
Inhaling left nostril,
Breath arriving at the third eye center,
The space between your two eyebrows.
Exhaling out your right nostril.
Inhaling left nostril,
Breath pulling at your third eye center.
Exhaling out your right nostril.
Inhaling left,
Exhaling right.
Inhaling left,
Exhaling right.
You might like to visualize an upside-down V as you continue to breathe in this way on your own now.
If you lose your focus that's okay.
Just returning once more to your in-breath through your left nostril.
Each focused breath softening your amygdala helping you arrive here.
Let's expand this practice now making the upside-down V shape bigger.
As you breathe in imagining that the breath is moving from your left foot,
Up your left leg,
Chest,
Left nostril and arriving at your third eye center.
And on the out-breath air traveling from your third eye,
Right nostril,
Down your chest,
Right leg,
Right foot.
Inhaling left,
Exhaling right.
Continuing on your own now for a few cycles.
And now as you continue to breathe in this way imagining that as your breath greets your third eye center it creates a clean white light there.
Each time your breath pulls at this space the light grows.
With this light comes a sense of clarity and ease.
White light coming from your third eye center with each breath.
Allowing this breath pattern to fade and resting your awareness on your third eye and the white light that is radiating from here.
Together we'll guide this light through our entire body so that we may experience greater clarity and peace.
Follow my lead but don't worry about getting it right.
Trust yourself here.
Visualize,
Imagine or sense this white light moving from your third eye to your left shoulder.
This point of light moving from your left shoulder to your left elbow.
Moving now from your left elbow to left wrist.
White light moving from left wrist to left thumb,
To wrist,
To index finger.
White light filled with clarity and ease back to wrist,
To middle finger,
To wrist.
White light greeting the ring finger.
Traveling back to the wrist,
To the little finger and back to the wrist.
Whole left hand filled with white light.
White light filling the left hip,
Knee,
Ankle.
White light moving from left ankle to big toe,
Back to ankle,
To second toe,
Back to ankle.
White light filling middle toe,
Moving back to ankle,
To ring toe and to the little toe.
Whole left foot filled with white light.
Whole left hand side of the body filled with white light.
Cleansing,
Balancing,
Recalibrating.
Locating the white light at your third eye center once more.
Feeling it radiate.
This white light moving from your third eye to your right shoulder.
This point of light moving from your right shoulder to right elbow.
Moving now from right elbow to right wrist.
White light moving from right wrist to thumb,
Back to wrist,
To index finger,
Back to wrist,
To middle finger,
To wrist.
White light greeting the ring finger.
Traveling back to the wrist,
To the little finger and back to the wrist.
Whole right hand filled with white light.
White light filling the right hip,
Knee,
Ankle.
Moving from right ankle to big toe,
Back to ankle,
To second toe,
Ankle.
White light filling middle toe,
Ankle,
To ring toe,
Ankle.
White light moving to little toe.
Whole right foot filled with white light.
Whole body filled with white light.
Cleansing,
Balancing,
Recalibrating.
Resting here,
Mind still,
Body relaxed.
