This is a brief meditation you can do during your savasana (resting pose after postural yoga practice), or simply lying in bed.
Close your eyes. Connect within your body, feeling the sensations of your in-breath and your out-breath. Notice the feeling of the breath in your rib cage, in your abdomen, filling you up as you inhale and clearing you out as you exhale. Notice the sensation of the air touching your skin. Feel the back of your body resting on your mat. Notice the darkness behind your eyelids, or any colors you see there. Tune into any sounds you hear around you. Develop a keen awareness of your entire experience, and yourself as the experiencer.
Then, allow your awareness to go deeper within you. Release all effort to notice or control your experience. Be at rest. Inhale fully and deeply, holding your breath at the top. Exhale through your mouth. Let go...
Once you've rested like this a few moments, begin to scan your inner awareness throughout your body, beginning at the top of your head and working your way down to your toes. With this relaxed, accepting awareness, let yourself feel both physical and emotional sensations.
Are there feelings, memories, sensations or experiences at the physical, mental or spiritual level which you want to release?
Locate and name everything you'd like to release. Find where it resides in your mind and body. Perhaps there is one thing, perhaps there are more than one. You're going to thread them out of your system like strings of yarn. Imagine in your mind's eye that you are pulling out individual strings of yarn, for everything you want to release. See the colors. Feel the textures. Hold the strings in your hand, one by one, and begin to roll them together into a ball of yarn.
Give yourself time to do this, to feel and see your ball of yarn, making sure it is complete. And then, imagine that next to you is a round plastic shell that opens like a plastic egg. Take off the top and and you will see that your ball of yarn fits neatly inside. Place your ball of yarn inside the shell and close it up. Place the shell on top of your belly, letting it rest there. Feel it's weight.
Keeping your attention on your ball of yarn in the shell, with each exhalation, the ball will float up higher and higher above your belly, above your body. You will keep resting and breathing, and your ball of yarn will keep floating further and further away from you, until you can no longer feel it or see it. It will be absorbed into the atmosphere, where it will unravel and dissipate.
When you are ready to get up again, take your time. Let your breath gradually deepen. Move your feet and hands slowly. Draw your knees into your chest and roll over onto your side to sit up.
May you be free of all unnecessary burdens, and may your experience always be colorful.