Welcome.
In this meditation we'll be working with a gentle yet powerful visualization.
Imagining a glowing ball of colored light within your body.
This light holds a deep calming energy and as it moves through you it brings softness,
Release and restoration.
So begin by finding a comfortable position.
Whether you're sitting or lying down allow your body to be supported.
Let the ground hold you.
Now take a moment to arrive.
Not just in this space but in your body in this very moment.
There's nothing you need to do right now.
Nowhere you need to be.
Just this.
Just here.
Close your eyes if that feels right for you or just soften your gaze.
Let the outer world blur for a moment so you can tune in to the quiet rhythm of your inner world.
Now take a slow breath in and gently exhale.
Again breathe in allowing the air to come into your lungs like warm sunlight.
And release.
Melting into calm like a wave washing gently over the shore.
Notice how your breath is always here.
Steady,
Constant,
Anchoring you.
Let it be your guide as you begin to settle even deeper.
With each breath feel yourself arriving more fully.
Each inhale an invitation to soften.
Each exhale a permission to let go.
Now bring your awareness to the middle of your belly.
Right there in the spacious area behind your belly button.
And here begin to imagine a ball of glowing colored light.
Let it be any color that feels healing to you today.
Perhaps a soft golden hue,
A cool blue or a radiant emerald green.
Whatever color arises is perfect.
See it clearly in your mind's eye.
Vibrant,
Warm and luminous.
This glowing sphere of light gently expands and contracts with each of your breaths.
Rising as you inhale.
Falling as you exhale.
Let yourself rest here for a few moments.
Just breathing with the light.
Rising as you inhale.
Falling as you exhale.
Knowing that this light holds within it the power to soothe,
The power to release and the power to restore.
Now with your next breath allow the ball of light to slowly begin its journey.
Allowing it to drift down to your right hip.
Gliding into your right thigh.
Moving like warm honey down through your knee,
Your calf,
Your ankle and into your right foot.
Knowing as it passes through it brings with it a softening.
Any tension or any holding gently dissolves.
And as it moves you might feel a tingling,
A warmth or simply a quiet awareness.
Let your right head grow heavy and relaxed.
Completely at ease.
Now the light floats back up.
Rising through your right leg into your hip and across to your left side.
And it begins its descent once again.
Flowing down through the left thigh,
Knee,
Calf,
Ankle,
All the way to the sole of your foot.
Each place it visits,
It soothes.
Each cell it touches,
It calms.
Let go just a little more.
Let your left leg rest deeply into stillness.
The light now returns to your belly.
Just feel it there,
Rising and falling with every breath.
Now it begins to float upwards,
Moving into your chest.
Feel it spreading across your ribs.
Warming your heart space with gentle radiance.
Any tightness here softens.
Any weight you carry is met with compassion.
Let it melt,
If even just a little.
From here the ball of light expands into your shoulders.
Let it unwind the tension tucked into those joints.
And then flow down into both your arms,
Through the biceps and elbows.
The forearms,
The wrists,
All the way into your hands and fingertips.
Let the hands soften.
Let them be still and heavy.
Open to receive this ease.
Now the light returns to your shoulders.
Travelling slowly upwards along the back of your neck,
The base of your skull.
Melting away any holding.
Then rising into your head,
Through your jaw,
Your cheeks,
Your eyes,
Your temples,
Your forehead.
Let your entire face soften,
Smooth and serene.
Even the tiny muscles around your eyes and inside your scalp.
Allow them to rest.
Your whole body is now aglow with this peaceful healing light.
From crown to toes,
Wrapped in a cocoon of calm.
And once again the light settles gently back in your belly.
Breathing with you.
Rising and falling.
Rising and falling.
A steady companion.
Rest here in this glow.
Enjoying each and every moment.
And you're welcome to stay here longer.
But when you feel ready,
Begin to return.
Wiggle your fingers.
Wiggle your toes.
Invite small movement back into your body.
Gently open your eyes or lift your gaze.
Carry the glow of this light with you into the rest of your day.
And have a wonderful day.
