You may wish to lie down for this meditation,
Allowing your body to fully rest,
Or choose any position that feels comfortable and supported.
Let's begin with a big,
Full-body yawn,
Inviting a gentle release of any lingering tension.
You might stretch if that feels good.
Let this be a moment of arrival.
Now turn your attention to your breath.
Take a few slow,
Easy breaths,
Feeling the full wave of your inhale and the quiet release of your exhale.
Let the breath guide you into presence,
Breathing in and breathing out.
Now imagine you're holding a soft,
Shimmering bag of stars,
A bundle of gentle light that shines through each part of your body.
With each placement,
You're bringing attention,
Warmth,
And kindness.
Let's begin.
Place a star on the center of your forehead,
One on your right eye,
One on your left eye,
One on the tip of your nose,
Then your right ear,
Your left ear,
Your mouth,
Chin,
And front of the neck.
Let these stars glow gently,
Bringing your attention to this whole area.
Notice any sensations,
Spaciousness,
Or stillness.
If the mind wanders,
Just return softly to the stars.
Now continue down the right arm.
Place a star on your right shoulder,
Elbow,
Wrist,
Then your thumb,
Index finger,
And middle finger,
Ring finger,
And little finger.
Trace your way back.
Place a star on the center of your forehead,
One on your right eye,
One on your left eye,
One on the tip of your nose,
One on your left ear,
One on the tip of your nose,
One on the Now to the left arm.
Left shoulder,
Elbow,
Wrist,
Then thumb,
Index finger,
Middle finger,
Ring finger,
And little middle finger,
Ring finger,
Little finger.
Again,
Trace your way back.
Place a star on your right arm.
Place a star on the center of your forehead,
Wrist,
Elbow,
Shoulder,
And meet once more at the front of the neck.
Let the stars glow quietly across your left arm and hand.
Notice sensations or the absence of sensation.
All of it is welcome.
Now place stars on the front of your body,
Center of the chest,
The right side,
The left side,
Another at the navel,
And one at the pubic bone.
Let them ride gently on the breath,
Lifting and falling with each inhale and exhale.
Allow this part of the body to be bathed in light.
Now the right leg.
Place stars on your right hip,
Knee,
Ankle,
And your big toe,
Second toe.
Third toe,
Fourth,
And little toe.
Trace your way back.
Place a star on your right leg,
Ankle,
And return to the pubic bone.
Let these stars shine through the right leg and foot.
Notice how it feels to offer presence here.
Continue with the left leg.
Place stars on your right hip,
Knee,
Ankle,
Big toe,
Second toe,
Fourth,
Little toe.
Then ankle,
Knee,
And the tailbone.
Let the stars glow throughout your left leg and foot.
Again,
Just notice.
Now place stars along your back.
Tailbone,
Center of your back,
One on the right side,
One on the left,
And one at the back of your neck.
Feel their warmth soften and melt any held tension.
Let yourself be held.
And now take a moment to allow all your stars,
From forehead to feet,
Front to back,
To shine at full intensity.
Let their warmth and radiance gently envelope your whole body.
Feel what it's like to be fully alive in this moment,
Bathed in light,
Held in kindness.
And when you're ready,
Begin to reawaken.
Wiggle your fingers and your toes,
Maybe stretch gently,
And slowly open your eyes.
You've just honored your whole body,
One star at a time.
