This meditation can be used when you are stressed or overwhelmed and need some relief in the calm.
I want to invite you to first close your eyes or have a soft gaze in front of you.
To settle into the space that you occupy.
The chair that you're sitting in.
To feel your feet on the floor.
Even wiggling your toes to feel them there.
To gently bring your attention to the seat of your chair.
Feeling gravity holding you.
I want to invite you to elongate your spine.
And as you occupy this space to breathe deeply.
Breathing in deeply through your nose.
And then slowly out through your mouth.
And maintaining this rhythm of breath throughout.
As you continue to breathe deeply.
I want to invite you to imagine a warm golden light coming down from the sky to the top of your head.
That warmth coming down to your crown.
And as it comes down into that space.
Elongating your spine.
And also letting your shoulders settle.
So that they're not rigid.
And as that warm light cascades over the crown of your head.
And gently cascades down.
Down.
Imagine that light filling up your head space with warmth and goodness.
And a feeling of ease and calm.
And imagine that light slowly traveling and cascading down your neck.
Down the front of your throat and the back of your neck.
Bringing warmth and resolving any tension as it moves down.
Imagine that light and that warmth cascading over your shoulders.
Down your arms.
Your forearms.
Over your hands.
All the way down to your fingertips.
And allowing your arms to soften.
Allowing any tension to dissipate.
To dissolve as that warm light travels over it.
And continue to breathe deeply.
In through your nose.
And out through your mouth.
And imagine that light continuing to cascade over your chest.
Over your back.
And to fill up that heart space with goodness and light and warmth.
And imagine that light continuing to cascade down your abdomen.
And your belly.
And your lower back.
Again,
Taking with it any tension.
Any stress.
And dissipating that sensation as it travels down.
And imagine that light drawing down into your legs.
To the tops and bottoms of your thighs.
And feeling warmth.
Imagine that light traveling over your knees,
Down your shins,
And the back of your calves.
Bringing with it ease and goodness and comfort.
And that light cascading down over the tops and sides of your feet.
Relaxing the muscles there.
And resolving any tension.
And then imagine that light cascading down to the ground beneath you.
Creating a pool of light.
Bringing with it any stress or tension or discomfort.
Out of your body into that pool of light.
And as you notice that sensation in your system.
Maybe it's a feeling of ease.
A feeling of calm.
A feeling of spaciousness,
Of freedom.
Allow yourself to revel in that sensation.
As you take a step forward out of that pool of light in your mind's eye.
Revel in that goodness.
And take that with you into the day.
And so it is.
