Guided Exercise – Arabic Version
To help with feelings of distress or discomfort or physical pain, also useful to help promote a more peaceful sleep
Become aware of your feet
Ensure your legs are uncrossed,
Breathe into your body as a whole,
Just notice any areas of discomfort or distress.
Now, if there could be a colour,
A coloured light
That could bring you some comfort, some soothing,
What colour would that be?
Sense how that colour can gather above your head
With the next breath, imagine you are breathing into the crown of your head
As you breathe out feel how you can allow the crown of your head to soften
Let it go
And as you do so, see if you can allow some space
For the coloured light to enter.
Just notice, the calming quality of the coloured light
See if you can allow it, to filter down
To your forehead,
Allow your brow to smooth over as the muscles of your face relax
And see if you can allow the coloured light to spread down the front of your face
Allowing the eyes to soften
Allowing the hinge of the jaw to soak up the colour of your light
Allowing the jaw to soften and the teeth to part slightly
See if you can allow your coloured light to filter down the back of your head
Feel the place between your head and your neck,
See if you can allow some space between the head and the neck,
And allow your coloured light to enter that space,
Bringing comfort and soothing.
Allow your coloured light to spread down the neck
Into the shoulders, just notice how the shoulders respond when
They receive the coloured light.
See if you can allow the coloured light to spread down each arm
And into the fingers of each hand and even beyond the fingers
into the space beyond.
See if you can allow the coloured light to come into your chest
Just notice, how your heart responds, when it receives the comforting light.
Now, as you breathe in, just notice the area of your belly,
And see if you can allow the coloured light to filter down into the belly,
Bringing comfort deep inside, and allowing more space for the process of digestion
And down into the pelvis, allowing the hips to expand on the out breath,
Allowing the pelvis to become more spacious,
Allowing your coloured light to be absorbed by the pelvis
Bringing comfort and soothing
As you breathe in, become aware of your legs,
As you breathe out see if you can allow
Your coloured light to flow down your legs
Allowing the muscles of the legs to relax and unwind
Creating more space in the knee joint,
More space in the ankle joint
And allowing your coloured light to enter your feet
See if you can allow your coloured light to go deep into each foot
And enter each toe, bringing comfort and soothing
See if you can allow the coloured light to go even below each foot
Merging with the earth beneath you.
So now, see if you can allow,
From above your head to below your feet
Your coloured light to flow through you
Giving you a sense of inner calm and connection.