Welcome to this meditation,
Taking a comfortable seated position or laying down wherever you feel comfortable.
Closing your eyes and taking three big deep breaths.
Really noticing the inhale inhaling through your nose and exhaling out through your mouth.
Really allowing your whole body to feel soft,
Calm,
Relaxed.
Noticing on your inhales your chest expanding,
Tummy rising.
On your exhales everything deflating.
And just let your breath settle,
Settle into its natural rhythm.
Taking in any last minute movements,
Wiggles,
Jiggles,
Getting rid of all your itches,
Your niggles.
And relax your jaw.
Relax your tongue away from the roof of your mouth and rest it behind your teeth.
Notice any sensations coming up.
I want you to set an intention for this practice or for anything else that you desire,
That you are calling in right now.
And just really feel these vibrations for the next two to three minutes.
And now just slightly coming back.
I want you to visualize a big ball of white light or any color,
Any color of this ball of light at the bottom of your feet,
The soles of your feet.
Now I want you to visualize where you are standing right now in your mind's eye.
Are you in a wood are you on a beach?
Are you in nature?
Whereabouts are you?
And I want you to visualize this ball of color of your light,
Choosing whichever color you want,
Warming up the soles of your feet.
Now noticing what's around and how do you feel?
Now I want you to visualize that big ball of light flowing all the way up your left leg.
Flowing up into your pelvis,
Radiating that energy out through your pelvis,
Moving across down to your right leg and letting that white go all the way down your right leg,
Out of your right foot and making it bigger around your feet together.
This time on your next inhale,
I want you to visualize that big ball of white light going all the way up your legs into your stomach.
On your exhale,
I want you to visualize that white light being pushed out,
Really radiating out that energy,
Lighting up the area around you.
And how does that make you feel?
Now on your next inhale,
I want you to visualize that big ball of light getting even bigger from the soles of your feet,
Flowing up through your legs,
Both legs,
To your pelvis,
To your stomach and now into your chest,
Into your lungs,
Into your heart.
With your exhales radiating all of that big ball of light out of your body,
Even bigger than the first one,
The second one.
How does it feel?
What does it look like?
Now on your next inhale,
Visualizing an even bigger ball of white light at the bottom of your feet,
Flowing up through your legs,
To your pelvis,
To your tummy,
To your chest,
Heart,
Lungs.
This time up to your shoulders.
On your exhale,
Radiating out that massive big ball of light,
Becoming this shield around you.
The invisible shield that nobody can see but you.
What colour is it?
Is it see-through?
Is it soft?
Is it hard?
Is it squishy?
What's it made from?
Does it move when you walk?
Is it sparkly in the sun?
How do you feel when this shield is around you,
Radiating this energy?
Now you have your invisible shield.
Visualize again the same colour underneath the soles of your feet.
On your inhale,
Radiating that ball of light all the way up your legs,
Pelvis,
Stomach,
Chest,
Shoulders.
This time coming up through the crown of your head.
And really visualizing this massive white light shooting up through your invisible shield all the way up to the sky.
And then when it's reached the sky,
Exploding like fireworks,
Protecting your shield,
Protecting everybody around you.
Protecting anything that you love right now.
What colour are these sparks?
What do they look like?
What shape are they?
How is this white light coming from your head and really reaching up to the sky?
How does this make you feel?
Really embodying all of these thoughts,
These feelings.
Noticing any sensations coming up.
And then coming back to your intention that you set at the beginning of this meditation.
How does this intention feel right now in your body?
Really noticing how these thoughts,
These feelings are being embodied in your body right now.
And how can you embody these feelings every single day?
And whenever you feel ready,
Start to wiggle your fingers,
Wiggle your toes.
Bringing the sensation back into your body.
Bringing your mind back into the room.
Start to feel the sensation.
Bringing the sensation back into your body.
Bringing your mind back into the room.
Start to deepen your breath.
Maybe have a stretch and a yawn.
Or hug knees to your chest.
And then carry on with your day.
Namaste.
