Allow your eyes to drift closed and your body to relax.
Take a deep inhale through the nose and let it go with a sigh.
Take another deep breath and this time as you exhale,
Let every particle of breath leave your body.
Relax.
Feel bones and muscles disconnecting one from the other,
Shifting and shuffling towards the earth.
Relax all the expression from your face,
Relaxing your eyebrows,
The tip of your nose,
Your lips,
The inside of your ears,
And the outside of your ears.
Feel your eyes fall away from your eyelids and even with your eyes closed,
Let your gaze be blurry and unfocused.
Relax your tongue from the roof of your mouth,
Allowing it to float in the tongue bed and feeling all the sensations inside your mouth,
On your tongue,
The insides of your cheeks and your lips.
Feel your skin beginning to sag down either side of your face towards the earth,
Your whole head becoming heavy,
Shoulders heavy as well,
Shoulders are falling down towards the earth on either side of the body,
Heels making an indentation in the mat.
No matter how relaxed you currently feel,
See if you can relax just 5% more,
Letting go of any holding in the body,
In the mind,
In the heart,
Letting go of worries,
To-do lists,
Letting go of anything you're trying to change,
Control or manage.
Feeling your whole being sinking back into stillness.
Feel the space around you,
Enveloping you on all four sides,
Nurturing you and protecting you.
And with each successive exhale,
Feel yourself descending down deeper into that energy,
Into stillness,
Peace and silence.
Bring your awareness to your breath and as you inhale,
Trace the breath through the nose up through the crown of your head,
Exhaling from the crown of your head back through your nose.
With each inhale,
Feel the breath,
The vitality of the energy around you enter the body,
Cleansing the mind,
Stilling the mind.
And with each exhale,
Let go of any thoughts that are traveling through your head.
Each inhale,
A cleansing breath full of light.
Each exhale,
Letting go.
Associate lights and color with your breath,
Visualizing it as it enters through the nose and travels far beyond the crown of your head,
Connecting you with all that is.
And as you exhale,
Visualize letting go of any dark,
Murky energy,
Any negative thoughts.
Just let it go.
Become completely absorbed in your breath and the feel of it as it moves through your body,
The sound of it as it whispers in and out of your nostrils in the rhythm of its ebb and flow,
Bathing your whole head in healing energy.
Now let go of the awareness of your breath,
Letting your breath return to normal,
Feeling the inside of your head more spacious than before,
More still.
Bring your awareness to the back side of your body.
Feel it as it becomes heavier and heavier.
Heels in the backs of the legs,
Sinking.
Buttocks and back,
Heavy.
Shoulders,
Arms in the back of the hands,
Sinking.
The back of your head,
Heavy like a stone.
Visualize and feel the back of your body sinking deeper and deeper.
Visualize the back of your body as dark and heavy,
Housing everything from your past that is painful or that is holding you back.
Feel the back side of your body growing so heavy that it falls away,
Sinking deeper and deeper until you can no longer see or sense it,
Taking with it all of the pain,
All of the attachment.
Let it go.
Feel the front of the body,
Light,
Effervescent.
The front of the feet and legs floating,
Hips belly and chest,
Hollow and light.
Shoulders,
Arms in the palms of your hands,
Untethered.
Your face,
Light and spacious.
Feel the whole front side of your body,
Light and spacious,
Filled with radiant light.
Feel the back side of your body begin to emerge,
Completing your physical form.
The back side also light,
Almost transparent and completely empty and still.
The whole body,
More space than mass.
As you feel your energy radiating out beyond your physical form in every direction.
You feel that energy that is you,
Beyond body,
Beyond the mind,
Beyond emotions.
That energetic you existing in each moment,
Untethered from the past,
From the future,
Untethered from the physical body,
Simply floating.
The energy that is you,
No different than the energy surrounding you.
Cultivate a deep sense of freedom as you allow yourself to simply be.
Visualize your physical form,
Clear,
Translucent,
Energy moving freely in and out.
In the middle of your head,
Imagine a place,
A place that for you is calming and peaceful.
Perhaps a place in nature,
Perhaps a tree house or a room.
Imagine it with all your senses.
Imagine each element within this space,
Each tree and rock,
Or perhaps each cushion and chair,
Each object.
Design this space to be a place for you and you alone,
A place of calm,
Tranquility.
Reside in this space and feel its vibration,
Removing any object or thing that is not there by your choosing.
Hear the sounds in this place.
Smell the air.
Are there tastes?
Notice everything about your sanctuary.
Feel yourself relaxing in meditation in this place,
Completely cared for and nurtured,
Safe.
Imagine any loved ones just beyond the confines of this place.
They're safe and also nurtured and loved,
But this place is for you.
There is no past in this place,
No future.
There is just now.
Feel this place floating unattached to anything in the physical world.
If it feels as though it is resting on bones or something with inside your head,
Lift it slightly.
Feel a light radiating from this sacred space throughout your whole body,
Calming,
Grounding.
Feel the light extend down through the soles of your feet,
Through the palms of your hands.
Feel it emanate outward through eyebrow center,
Through the crown of your head,
Through your heart.
Allow yourself to simply exist in this special space that is yours and yours alone.
