Let's start this meditation by adjusting the body.
I invite you to find comfort in your posture.
Make your lumbar area comfortable.
Have your final adjustments in your back.
While we start to connect with our breathing,
By taking deep inhalations throughout your nose,
You lengthen your back,
You expand your chest,
And when you exhale,
You just relax your shoulders,
Relax your jaw,
And we flow naturally with our breath cycles,
Inhaling and exhaling,
Connecting more and more,
With the freshness of the air that enters in our lungs,
With the warmness of the air that exhalations promote,
That each exhalation promotes this warmness from the lungs,
And we feel them in the nostrils.
Let's relax the eyes,
Relax the face muscles,
Let's become aware of the contact of the tongue in the roof of the mouth,
Close to the upper teeth,
Let's promote those breath cycles only throughout the nose,
Bringing the air in the lower abdomen,
Inflating your belly,
And we have these three points of reference,
The temperature of the breath,
The touch of the tongue,
And the movements of the belly.
If the mind wanders,
Just bring your attention to one of these points,
And now I invite you to become aware of the spaces produced between each inhalation and exhalation.
In the end of each inhalation,
There is a transition to the exhalation,
And I invite you to bring your awareness,
Acknowledge that gap,
This transition between each inhalation and exhalation.
In the end of each inhalation,
You make a gentle pause before starting to exhale.
The same in the end of each exhalation,
You make a pause,
Create a gap before start the other inhalation,
And you flow naturally,
Connecting more and more with your breath,
Just allowing yourself to be present,
Reducing more and more your breath cycles per minute.
As you breathe longer,
Deeper and slower.
Now we will bring a visualization into this flow.
Let's bring the attention awareness to the third eye,
To the middle of your forehead,
Between your eyebrows,
In your inner side,
You will visualize,
Allow,
The dot,
A luminous sphere,
To appear gently in your meditative experience.
Your eyes relax more and more,
And just be open to whatever comes in your inner visionary scenario,
Your inner sight.
Remember that your breath relax you more and more,
Bring you serenity,
Calming your senses,
Your heart rate.
As you bring your awareness to this luminosity in your eyes,
Visualize it coming into the mind.
In each inhalation,
You invite this light to come and take the dimensions of the mind,
Removing and pushing away any form of negative thought.
The light arrives and takes every corner of your mind,
A deep sense of serenity,
Peace.
Abundantly take your body,
Your senses,
Surrender to the light in your mind,
That expands little by little throughout each inhalation.
As you expand more and more,
With this light that is kindness,
That is acceptance,
That is no judgment,
That is just infinite love,
Healing,
Harmony,
Peace,
Calmness,
Serenity.
All the positive emotions starting to arise from your heart chakra.
In each inhalation now you expand your chest and invite your heart energy to awake.
In each exhalation you surrender to the energy of your heart chakra.
Fulfill your heart with love,
Kindness.
Inhale this light into your heart and exhale everything that makes you worry at this time.
Exhale whatever doesn't serve you.
You may take you now into a beautiful place in nature if you like and bring this state of peace with you and sit,
Sit in a rock,
In a very contemplative way,
Just becoming the witness of a wonderful scenario,
That invites you to relax and to connect more,
Even more with your inner world.
