I enjoy practicing this meditation while in corpse pose at the conclusion of my yoga practice and even if I have trouble falling back to sleep in the middle of the night. Unfortunately for many of us, we need to condition ourselves to relax. View this meditation as something to practice; go easy on yourself if it doesn't come easy the first several times.
You can record yourself saying the directions or try to memorize them and guide yourself. These are not magic words or phrases so as long as you get the basic idea, you’ll do just fine.
If you’re practicing this meditation after your yoga practice or even as a stand alone, I recommend setting a timer so you don’t have to worry about falling asleep or spending too much time here. For me, 10 minutes is a good length of time because my mind tends to wander for a bit in the beginning until I can focus. Spend a minute or two on each step but not so much time that you start to over-analyze.
Lay on your back in corpse pose. Make yourself comfortable so you don’t have to move or adjust your position. Allow your eyes to softly close.
Take a few deep breaths in through the nose and out through the mouth to help yourself settle in. Then allow your breath to become involuntary again.
Relax your muscles and surrender your body into the pull of gravity. Feel your body sink into the ground.
Visualize the color purple. Feel your awareness concentrate at the point between your eyebrows.
Visualize the color blue. Notice the center of your throat.
See the color green. Feel your awareness concentrate at the center of your chest.
See yellow. Notice the point midway between the base of your sternum and your navel.
Orange. Feel the point midway between your navel and your pubic bone - the very center of the pelvis.
See red. Feel your legs, feet, and even the soles of the feet. Notice a warm tingling sensation at the soles of the feet as you see the color red.
From here you have a few choices: 1) Continue meditating on the last step, 2) simply rest, or 3) start back up at the point between the eyebrows and follow the meditation again.
Let me know how it goes!