Scan your body beginning with your head down to your feet and notice if there is any tension anywhere. If there is, bring your open-hearted curiosity to it. Allow yourself think of the area of tension as a color. Invite yourself to notice if the tension has a shape, texture, and temperature to it as well. Next think of a color you like that makes you feel calm and relaxed. Does this color have a shape, texture, and temperature? Imagine this color coming in through the top of your head like rays of light or mist and going to the spot of tension. Imagine this color permeating around the area of tension and bringing in calm, softening the spot of tension, perhaps maker it smaller. You may want to breathe gently as you continue to allow the calming color to soften the tension.
Another variation of this exercise is to imagine the tension is a color you don’t like. As you take a breath in, then breathe out, imagine you are releasing the color along with the tension. With each exhale, you are blowing out the tension and this color. Now imagine a color that you do like, that makes you feel relaxed and calm. As you breath in, imagine that color coming in with your breath and think “calm”. Continue to exhale, saying “letting go of tension” silently in your mind each time you breath out. Imagine more of the calm color entering your body as you slowly breathe in and relax.