Note:
- The following practice can be especially powerful if read aloud by a friend or loved one, pausing throughout to allow it to resonate.
- Option: You can skip Step 3 if you prefer; i.e., just feeling the bodily sensations without giving them a shape, size, color, etc. However, it can be very useful to bring awareness to your experience in this way.
- Identify a difficult or upsetting current situation, disturbing memory, trigger, or fear.
- Identify the bodily location of any painful or unpleasant sensations.
- Now imagine, if the painful/unpleasant sensations had a:
- Shape, what would that shape be?
- Size, how big or small would it be?
- Color, what color would it be?
- Temperature, what temperature would it be?
- Texture, what texture would it be?
- Sound, what sound would it make?
- Now, what color do you most associate with relief, soothing or healing?
- Now imagine a light of this color raining softly, gently down onto you and through you, directing itself at the unpleasant sensations/shape. Imagine the source of this light is the infinite cosmos, so that the more of it you use, the more you have available.
- Just allow this soothing, healing light to rain softly, gently down onto you and through you, more and more, directing itself at the unpleasant sensations/shape. As it does, just let the light keep resonating and vibrating around. And as it does, just notice what happens to the unpleasant sensations/shape.
- Just keep allowing the light to rain softly, gently down, onto and through you: through your head, neck and shoulders, down your torso and arms, down your back, groin, legs, feet, down through your entire body.
- When it is complete, imagine hearing the words you most need to hear right now, and believing those words to be true (e.g., this too shall pass, etc.)