Welcome to your practice,
Lovely being.
Start this meditation in a position you can sustain for the duration of the session.
You can rest seated,
Standing or supine.
Take three slow,
Conscious breaths in and out.
With each inhale,
Allow the lower abdomen to expand like a balloon,
Filling yourself up to capacity.
On the exhale,
Feel the body soften into the support beneath it.
Perhaps sigh the breath out through an open mouth on the exhales.
And if it feels good,
You can hum or explore the sounds that ease the body into resting.
Taking two more conscious breaths in and out at your own pace.
Return to a comfortable pace of breathing,
Breathing in and out through the nostrils.
Feel free to adjust or move the body whenever you need to.
Illuminate every inch of your body with the light of awareness.
Tap into the power of your imagination as you visualize a brilliant white light at the base of your feet.
Give this white light the quality of relaxation.
Picture this white light entering the tips of the toes,
Filling the soles of the feet.
Take a deep breath in and on the exhale,
Allow your feet to be still and deeply relaxed.
Notice this white light shifting from the soles of the feet into the ankles,
Filling the calf muscles and kneecaps.
Draw the kneecaps up and squeeze the thighs firmly for a moment.
Keep squeezing the thighs and inhale.
On the exhale,
Release.
Allow your ankles,
Calf muscles and knees to be still and deeply relaxed.
Feel the relaxing light of awareness fill the muscle fibers of the thighs and glutes.
Visualize this brilliant white light filling the pelvic bowl and softening the muscles within.
Squeeze both buttocks firmly inhaling and on the exhale release,
Sensing your thighs and glutes becoming still and deeply relaxed.
Follow the natural curves of your spine,
Becoming aware of your belly and chest,
Moving like oscillating waves as the breath travels into and out of the body.
Let each breath wash over you,
Every inhale providing nourishment.
Every exhale cleanses the body and mind,
Creating space for your inner wisdom to come into the field of awareness.
Inhale,
Arch your back deeply,
Lifting your heart to the sky above.
Exhale,
Relax your back,
Resting in a neutral position.
One more time,
Inhaling,
Arching your back deeply,
Lifting your heart to the sky above.
And on the exhale,
Relax your back,
Resting in a neutral position.
Reconnect to the light of relaxation filling your torso and heart space.
Feeling the lightness of being radiating within the front and back of your torso.
The light of awareness enters the neck and the shoulders,
Trickling into the arms,
Filling the palms and the fingertips.
Close your hands to make fists,
Squeeze tightly,
Inhaling.
Exhale,
Release,
Allowing the neck,
Shoulders,
Arms and fingers to be still and deeply relaxed.
Finally,
Let this brilliant white light of awareness fill the head,
Entering the brain until it radiates from your face.
All the hot spots for tension such as the jaw and the eyebrows become still.
Let the light of awareness illuminate every inch of your body.
If it resonates,
You can take a moment to repeat an affirmation quietly to yourself.
This affirmation can be a word or phrase that spontaneously comes to mind.
Use this affirmation to reinforce the merit of your meditation practice.
For example,
You can affirm,
I am deeply relaxed.
I am deeply relaxed.
I am fully aware of my body.
I am fully aware of my body.
I am connected to the stream of thought and emotional currents that move through me.
I am connected to the stream of thought and emotional currents that move through me.
I am at ease.
I am at ease.
Choose an affirmation that rings true to you and repeat the affirmation of your choice to yourself quietly until the end of the practice.
Continue to gently anchor your focus in awareness of your words and bodily sensation.
I will signal the end of this meditation with the sound of a bell.
I will signal the end of the bell.
I will signal the end of the bell.
