Come to a comfortable lying position.
Adjust your body,
Your clothes,
And make yourself as comfortable as possible.
Take three slow,
Deep breaths in,
Extending the exhale a little more each time you breathe out.
Allow yourself to relax.
Allow yourself to rest.
And allow yourself to let go of any tightness or tension within the body or within the mind.
Imagine you have little holes in the end of your toes.
On the inhale,
Breathe in light through all the bones and joints of the foot,
Washing up the right leg from the tips of the toes to the thigh.
As you exhale,
Imagine all the tension and toxins being washed away.
Inhale to draw the light up through the right leg again.
And on the exhale,
Allow the right leg to relax.
And now to the left leg.
Again,
Imagine tiny holes in the ends of your toes.
And as you inhale,
Light travels all the way up the left leg from the tips of the toes to the thigh.
With the exhale,
A sense of peace and calm is left as any tension,
Tightness or toxins are washed away as you breathe out.
Now,
We'll breathe up,
Taking the attention through the left leg from the toes to the thigh and across the pelvis.
As you exhale,
Take your attention down the right leg from the hip to the toes.
On the next inhale,
Draw your attention up the right leg from toes to hips through the pelvis and then down the left leg as you exhale.
Now imagine holes in the ends of your fingers.
As you inhale,
Bring the light into the bones of the right hand,
Wrist,
Arm,
Elbow,
All the way up to your shoulder.
And as you exhale,
Feel it wash away the tension,
The tightness,
Allowing the right arm to come to relaxation.
Now we repeat this with the left arm.
Again,
Imagining holes in the ends of the fingers,
Drawing light into the left hand,
Wrist,
Arm,
All the way up to the shoulder.
And as you exhale,
The left arm releases anything that no longer serves it and relaxes down into the ground.
Now we take the attention,
The breath and the light traveling up the left arm from the tips of the fingers to the shoulders,
Including the shoulder blades,
The collarbones traveling across the upper body.
And then on the exhale,
Releasing down the right arm and leaving the body through the right fingertips.
Your next inhale draws your attention,
The breath and the light travel up through the right hand,
Arm,
Shoulder,
Across the collarbones again.
And then your exhale takes the journey down your left arm with anything that no longer helps you,
Leaving through your left fingertips.
Now imagine a tiny hole at the tip of your tailbone in your lower back as you inhale the light and the breath,
Travel up your spine,
Up towards the back of the neck.
And as you exhale,
Feel it wash away tension,
Stress,
And any impurities,
Leaving you feeling peaceful,
Calm,
And relaxed.
Draw the attention up with the breath from the tailbone to the back of the head again,
Pausing to notice how it feels before you exhale and allow your spine to relax.
Finally,
The light travels around your ribs on an inhale,
Moving towards the sternum,
Covering the front of your body.
On the exhale,
It travels round to the back of the body,
Meeting at the spine.
Become aware of all your bones,
Joints are filled with light.
If there were any areas still needing light,
Please take your attention to them and allow the breath to breathe light into any areas that still need it.
Starting at the top of your head,
Scan down through your body,
Checking how it feels now after completing this breathing exercise.
If you come across any areas that still feel blocked or tight,
Pause for a few moments and use the breath to untangle any knots,
Any tightness,
Before moving on as you travel down over the torso and back down both arms into the pelvis,
The lower back,
And the hips,
Moving down both legs,
The back and front of the thighs,
The knees,
The shins and the calves,
And finally down to your ankles and feet.
Allow yourself to let go.
Take your attention to your breath.
Notice how smooth and deep your breath has become.
Notice how quiet your mind is and how calm and peaceful your body is.
Enjoy this feeling and know that you can take it with you into the rest of your day.
Take three slow,
Deep breaths,
Enjoying the exhale and allowing yourself to relax even more.
