So to begin you just want to find a space where you're not going to be disturbed and ideally I would ask you to sit on the ground with your spine nice and straight.
So cross legged is a great way to do this but for some people I know this does feel uncomfortable so if it does don't stress just lie down or find another position to sit in whatever feels comfortable that's the most important thing.
Secondary to that is this idea that we want to try and keep the spine nice and straight and the reason to this is so that there's no blockages for the energy so it's that idea that we're rooting down to the earth and we're rooting up to the sky so the energy can flow nicely through the pathways up through the spine.
So once you once you've found that position and pause if you feel you need some more time just take a moment to gently scan through your body and starting the position at your toes starting the awareness at your toes you're going to gradually very gradually work your way up through your legs hips back your tummy your chest your shoulders all the way to your head.
So you're going to start by your toes and end at your head and as you move through you're just gently scanning the body and observing it noticing how it feels.
Maybe there's points where you feel pain or tension.
Try not to get stuck on those points just be aware of it and then move to the next part of the body.
Just allowing that awareness to flow freely and slowly up from the toes all the way up through each body part and lastly to the head.
Now everyone starting to come to that place at the top of the head the crown of the head just making your awareness move up to that space just pausing here for a moment.
If you're seated just growing a little bit taller imagining that the energy is coming out through the crown of your head you lift your heart space you lift the crown of the head and then with that same awareness just moving it gently down to your heart space.
Now in yoga we refer to this as the center point of the chest this is what's called your heart chakra.
We're just moving your attention your awareness to that center point of the chest to your heart chakra.
The heart chakra is the place of healing of self-compassion and of course of love.
It's from this point this place that all other areas of the body are cared for on a physiological level through the blood that the the heart pumps to the rest of the body and the mind but also on an emotional and energetic level.
The heart is the place that holds the ability to heal to heal things that feel almost impossible to heal.
It holds forgiveness and kindness.
It holds love.
So with all your attention on this space begin to allow the breath to fill the lungs and the area around this heart.
Breathe into the back of the heart and the front and the sides and take five full heartfelt breaths here.
Really breathing expansive breaths into this space.
Inhaling fully and exhaling fully.
Maybe as you move through the final couple of breaths just expanding that little bit more seeing if you can breathe in a little bit more and release on the exhale just that little bit more.
When you've done your five breaths allowing the breath just to come back to being an easy natural breath.
So what I mean by this is just allowing the breath to come in as it wants to and come out as it wants to.
You're not forcing or changing it.
So keep your focus on the heart space on that heart chakra and begin to visualize the color green.
This is the color of our heart chakra and in turn it is the color of healing.
So allow it to feel warm and open like the sense of healing does.
That openness that inviting feeling.
Maybe it's a beautiful bright green color like grass in nature or the leaves of flowers and trees.
Visualize that green color as a healing color,
As a compassionate color.
And with every exhale breath allow that green to expand out from the heart into the other areas of your body.
Watch as this warmth spreads through your whole body on your exhale breath.
Every inhale breath is giving the heart more energy to send more healing and love to the rest of the body.
And every exhale breath is giving the heart more energy to send more healing and love to the rest of the body.
That color is just flooding through.
That healing is just flooding through.
Maybe there is an area in your body that needs a little bit more attention,
More care,
More kindness today.
Wherever that place is just allow that exhale breath and the warmth and kindness of this green color to flood that space.
And if you would like you can introduce a mantra on the exhale breath.
I am healing myself.
So repeating with every exhale breath in your mind,
I am healing myself.
If this feels too much and you just want to concentrate on the visualization of the color green,
Then just do that.
But if you want to add another layer,
Just on the exhale breath,
I am healing myself.
Every exhale breath,
That warmth of the green color filling all corners of your body.
I am healing myself.
If you wish to pause this and continue the process for a little bit longer,
Then do feel free.
Otherwise for everyone else,
Just bringing the awareness back to your heart space.
I am beginning to take a big breath into the back of the heart.
Then a long exhale breath out.
And then a big breath into the front of the heart.
Then a long exhale out.
And now one full deep breath into the back and the front and the sides of the heart.
And then just releasing the practice on the exhale breath.
