Retreats at Joanne Sumner Wellbeing

Cleansing relaxation script

This relaxation script is based on a cleansing practice in yoga. It works with the different layers of the human energy field.

Within yoga, the physical body is seen just as the densest part of your being.

The other component parts are:

  • The energy body
  • emotional body
  • mental body
  • and the bliss body or spiritual body.

And you can see them as almost like a set of Russian dolls with the physical body as the smallest central one.

The spiritual body is the most expanded and least dense but they interpenetrate each other, so you can’t fully separate one from the other. And we don’t need to try!

Cleansing relaxation script 5 koshas

Actually, we  want to recognize that physical things that are happening in our body have an effect on:

  • our energy,
  • our emotions,
  • mental state
  • our feeling of being well in ourselves
  • and on our feeling of joy, which I think is the thing I associate most with the spiritual body.

The same is true the other way: if something happens that affects your spirit, you’re in low spirits, then it can weaken all the other layers too. So, we might be more likely to get colds for example.

In this meditation practice, we’re going to work with cleaning these layers.

We’re cleaning them of all the sticky residues from life events. These can be things like arguments, or something that happened on the tube, or things that you’ve been thinking through, and you’re worried about. It can all leave a sticky residue that you’re then carrying around.

The problem is that, because it’s sticky, it attracts other things that stick to it. For example, as a result of an argument, normally and very humanly, we carry that residue from the argument into the next conversation that we have or the next meeting that we have and we can end up being more prickly ourselves. Then, of course, if we’re more prickly in a new conversation, we make it more likely that the person we are speaking to, then, gets a bit prickly. So, you can see how it builds.

What I want for our meditation today is to just release some of that, letting go, releasing and smoothing out the energy field.

So, we can have a smoother experience in our life and a happier one.

We’re going to start by imagining that we’re lying down inside an egg-shaped energy field.

You’re in the centre of this egg shape: it extends maybe about a foot out from your body in every direction.

When we breathe in, we breathe gold light up, around the edge of the egg and also fill the right side of the egg with gold light.

When we breathe out, we are breathing silver light from the crown of our head all the way down the left side of the egg, filling the left side.

So, we have the gold light on the right-hand side and the silver light on the left.

Gold relates to solar energy, which is our drive to get things done. Silver energy relates to the lunar, receptive, replenishing energy.

Our yoga class sits more in the left side, it’s in the giving-back side. We’re balancing the two things out with this visualization, too.

You could add as the final element a very simple affirmation. You just say the affirmation inside yourself in your own mind, very simply:

I am calm and relaxed.

We typically use nine breaths and we all breathe at different paces. So I’m just gonna hand over to you to count.


Now, Imagine a smaller egg, about a hand’s breadth out from your body. It has 2 layers and it represents the energy and emotional bodies.

Keep breathing gold light in and out the right-hand side breathing silver light out and down the left-hand side. Keep repeating:

I am calm and relaxed.

Count nine breaths, starting when you’re ready…

Now, shrink your attention even further, coming to your spinal cord.

So, you’re breathing up and down the length of the spine, coming right up to your brain and then back down.

Breathe nine times gold light up the length, and silver light down and out. This time, an affirmation that works for me is

I am at peace.

Then, release the focus on the breath and just expand your attention to notice how you feel, just a light check on how your energy and mental state feel.

Joanne Sumner runs Yoga Classes in Ealing and Meditation Classes in West London.

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