Stand upright in a room with fresh air where you won’t be disturbed. Light a candle, or dim the lights, and close your eyes.
Inhale and tense your body. Tense every body part you can think of until it literally vibrates with energy. Hold this for a few seconds along with your breath. Then throw the breath out of the mouth with a “huh-huh” sound. Feel the tension leave you, (as well as stress, worry, negativity, let it all go). Notice the different muscles and body parts relaxing, and concentrate on the feeling of relaxation, making sure there is no tension left in you. Visualize a bright light filling you. The more you relax, the more this healing light can enter your body. See in your minds eye, the shape of your body radiating light like a beautiful star.
Repeat this exercise three to five times.
Now do some gentle stretching. Intuition will guide you. Concentrate on what you feel inside, and where you feel guided to release and open your body. Don’t be technical about this. Just keep it simple and nurturing. Stretch the shoulders, back and chest for more relaxed breathing.
Do this for approximately 10 minutes.
Standing tall, try to feel while inhaling, a sense of upliftment. Let your arms rise outward and upward with each inhalation like the wings of a graceful bird. Exhalation brings the arms softly downward again. Breathing through the nose, let the arms flow increasingly smoothly with your breathing. Feel the breathing becoming calmer and smoother too. Notice the feeling of the air as it passes over your arms and through your fingers. Allow yourself to fly. Gliding forward and upward on each inhalation, fly through an expansive sky high above the world, feel refreshing coolness as you brush past huge billowing clouds. Rise into the motionless skies of peace.
Practice until you feel the inner guidance to sit and be very still.
Now sit down with tall posture. Extend an arm and hold your thumb up level with the top of your head. Focus your gaze on the thumb. Close your eyes and keep them in this position and relax your arm down. Place your hands in your lap with palms facing upward, in a comfortable relaxed way (inside of a baggy sweatshirt or a “hoody” with pockets works nicely).
Now watch the breath without controlling its flow, and you may sense the feeling of upliftment when inhaling. Gliding forward and upward on each inhalation, fly through a darkening sky high above the clouds and beyond the world of matter. Gradually rise into a heavenly realm where everything is multicolored tissues of light. On each exhalation, feel stillness and peace expanding within you. Stillness and peace are now your “wings” as you expand into infinity. You are free, an astral bird of peace, in a luminous rainbow sky!
Affirm mentally: I am Free! I am Free! I am Free!
(kids can try this too)