Okay,
So we're just going to start by moving just gently,
And stay where you are,
No need to get up.
We're going to start by squeezing the face,
Close the eyes and scrunch up your eyes,
You can grimace the mouth,
Bring the cheeks up to the ears,
Deep breath in,
And breathing out,
Just releasing those muscles,
Feeling yourself sinking down towards the earth,
I'm going to do the same with the hands,
So tightening up a fist,
Squeezing the hands,
You might feel that tightness,
And moving up the arms,
And you might like to bring your shoulders up to the ears,
Deep breath in,
And breathing out,
Release shoulders,
Arms,
Hands,
Fingers.
Okay,
And you can repeat those,
Either of those,
If you feel like you need the face,
Squish the face up again,
If you feel like you need your arms,
Tightening up the arms once again.
And then if you're sitting down,
We're just going to gently sway left to right,
We're just taking your body weight gently,
Side to side,
And if you have any pain in the hip area or spine,
Then you can even just visualise,
Or very small movements,
And then bringing that movement into stillness as you find your centre point,
And we're going to do the same backwards and forwards,
Making that movement slower and slower,
Until you come into stillness.
And then have these next few moments just to find the most perfect position for you tonight,
Whatever that is,
If you feel like,
Actually,
You know what,
I really want to lie down,
This is the time,
Make the body really happy,
Just asking your body what does it need right now to feel really at ease,
Really satisfied.
You might like if you're sitting to tuck your chin in just a little bit,
And as you tuck your chin in,
Just feel the back of your neck lengthening,
It's a small movement.
And then your hands can either be palms up or down,
Just feeling into your hands,
Softening the hands,
Letting them fall where they feel most comfortable for you tonight.
And if your eyes are open,
Then just beginning to look at the room,
If they're closed and you'd like to keep your eyes closed,
Then just observing the light behind your eyelids,
And just deeply appreciating your eyes,
Everything they've taken in throughout the day.
And then gently beginning to listen to the sounds around you,
Perhaps the sounds outside the room,
And sensing not just your ears,
But your whole body receiving those sounds.
And bringing your awareness to the sounds within the room now,
And perhaps you might even be able to sense the sounds coming from within your body,
Your breath,
Your heart,
Digestive system,
You might even feel them just as vibrations.
And on your next in-breath,
Connecting with your sense of smell,
Seeing if you can detect any smells,
Perhaps it's very neutral,
And connecting with the parts of your body that receive smell,
The lining of your nose,
Perhaps the back of your throat.
And shifting your awareness now into your mouth and sensing any tastes that you can detect.
And you might like to move your tongue to the sides,
Backs of the teeth,
Again it could be very subtle.
And now connecting with your sense of touch,
Perhaps you can feel the clothes on your body,
Or the air on your hands or face.
You might be able to feel the parts of your body that are in contact with the floor,
Just connecting with your sense of touch now.
And gently shifting your awareness to your breath,
Perhaps feeling a gentle lift as you breathe in,
And a gentle release as you breathe out.
Just finding out how the breath is for you tonight,
No need to change it,
Just observing,
Appreciating your breath.
And throughout the meditation,
We can guarantee that your mind,
Our minds will wander,
It's just the nature of mind.
And so finding an anchor,
Perhaps your breath,
Perhaps your sense of touch,
Something you can return to when you notice your mind wandering.
And gently bringing it back,
Anchoring it into that observation state.
Like creating a home base.
And we're going to visualize in front of us a ball of light.
And if you feel like you need a bit of warmth tonight,
Seeing that as the sun or a golden ball of light.
If you feel like you need a little bit of cooling,
Then visualizing that like the moon,
Silver,
Cool light.
Seeing a ball of light just in front of your body,
Maybe in your lap.
Or maybe just above your head,
Just allowing it to greet you.
And we're just going to connect our breath,
Just connecting your breath with that ball of light.
Perhaps as you breathe in,
It grows a little bigger.
Perhaps as you breathe out,
It grows a little smaller.
Now we're going to take that ball of light to the top of your head.
And just seeing it gently connecting with your scalp.
Cooling or warming across the top of your head.
Down the forehead.
Soothing,
Releasing,
Relaxing the muscles.
The back of the eyes.
Your jaw.
The tongue.
The throat.
And again,
As you breathe in,
Perhaps that ball of light grows a little bit stronger,
Brighter.
And as you breathe out,
Perhaps it pulses a little bit more inward.
Breathing that ball of light now into your upper back.
Upper chest.
Into the shoulders,
The upper arms.
Right into your elbow joints.
Releasing,
Relaxing.
Elbows,
Your forearms.
Traveling that ball of light into the wrists.
Backs of the hands,
Palms.
Feeling that light spreading down into each finger,
Each fingertip.
Breathing in and coming back up to the throat.
And allowing that ball of light just to gently cascade down your spine.
Connecting with your organs.
Digestive system releasing.
Relaxing.
Almost like being greeted by a dear friend.
Really friendly,
Gentle,
Soothing energy of that ball of light.
Into the tummy.
Reproductive organs.
Hips.
Releasing down into the earth.
Allowing your breath to guide that light now down into your thighs that hold you up all day.
Deeply appreciating as you travel that ball of light with your breath into the thighs.
The knees.
All the way down the legs,
The shins and calves.
Allowing that light to travel like water all the way down into the feet now.
Into your ankles.
Bridges of your feet.
Your toes.
Sensing the whole body soothed,
Connected with that ball of light.
And as you breathe in,
Just allowing that ball of light to grow bigger.
Seeing it growing on each breath until it encircles your whole body.
Your whole body nurtured and held within that ball of light.
Sensing the vibration of that light through all your system now.
Through your blood,
Pumping through your heart.
Through your bones,
All the way into your bone marrow.
As if each cell were a little bit more alive,
A little bit more soothed by that light.
All the way deep into the bone marrow.
Deep into your core.
And from your core,
Allowing it to spread and ripple out.
And just for the next few moments,
Enjoying that sensation as we move into silence.
And taking this time to really feel connected with the space you have created around you.
In your own timing.
And connecting with your breath once again.
Sensing the smells around you.
The tastes in your mouth.
Listening once again to the sounds.
Both in the room and outside the room.
Feeling the clothing on your skin,
Your body weight on the floor.
And if there's any lingering energy or visualization of the golden or silver energy,
Just releasing it now.
If there's anything lingering,
Just letting that go.
Sending it up and out or down into the earth.
And when you're ready,
Opening your eyes and softly just taking in the light,
The objects around you.
You might like to wriggle fingers,
Toes or bring your shoulders up to the ears and squeeze.
Deep breath in and as you breathe out,
Release and relax the body.
Really making any movements you need to to feel really satisfied.
