Sit straight and relaxed.

Breathe in and out with long, deep breaths. With each inward breath feel the comforting nourishment of your atmosphere fill your lungs and spread through your bloodstream and energetic system as it works its way into each cell in your body. In this way you are nourishing and nurturing the sense of wellbeing of every part of yourself.
After eight to ten long breaths, turn your focus to your solar plexus. Feel your breath now entering and exiting through your solar plexus rather than through your nostrils.
As you inhale, allow your belly to fill and extend outwards.
As you exhale, draw your belly in towards your spine, slightly engaging your diaphragm as you gently push the breath outwards.
Repeat this breath eight times (two sets of four breaths).
As you breathe in through your solar plexus, feel that spot grow warmer and warmer with each breath.
This is your solar or fire chakra, after all, and it provides you with the energy and warmth you need to make a safe place for yourself in the world.
You are activating the inner fire of strength, determination, and stability.
Slowly let that warm glow spread from your solar plexus throughout your belly, your chest, your back, your arms, your legs, your neck, and slowly and beautifully flow up into your skull.
Your entire inner body is glowing in this comforting warmth.
Imagine a gentle but brilliant inner glow in your entire being, a glow that seems to breathe in and out with each of your breaths.
Now let that warmth spread across the outside of your body as it warms your skin.
Begin with the flesh of your solar plexus and let the warmth radiate out across your belly, across your chest, down and across your back, your buttocks and groin, the skin of your thighs and legs and feet, flowing down from your shoulders through your upper and lower arms through your wrists and into your hands.
Feel this warmth slowly drip or flow as it eases out of your finger tips and your toes, warming up the space around you.
Let the outer warmth warm up the skin of your neck as it rises upwards.
Feel it spread across the back of your skull, up and over the top of your head, out from your ears across your cheeks and nose, down across your brow, forward across your cheeks and chin and lips.
Feel the beautiful inner glow as it completely envelops your body, inside and out, in this warm bubble of inner fire and radiance.
You ARE this inner warmth and radiance.
You ARE this warm glow that comforts yourself and all beings in your proximity.