Hello and welcome.
My name is Nikki and I will be the one guiding you through this meditation.
Trust that whatever you experience during this meditation is right for you.
There is no right or wrong way to meditate.
Simply just listen and observe without trying to force anything or make something happen.
Come to find a seat of your choice or lay down on your back.
I'll leave that up to you.
Wherever you are,
Take a moment to make sure that you're warm enough and that you are comfortable.
If at any point during the meditation you feel the urge to adjust or move,
Simply do so in a quiet manner,
Maintaining deep awareness.
Rest your hands loosely alongside your body.
Close your eyes if you haven't done so already.
Honor this time that you so graciously carved out of your day for you.
Inhale through the nose.
Open the mouth and sigh it out.
Two more times like that with your own breath.
Feel free to make some noise as you exhale,
Maybe sighing.
Continue to breathe deeply and allow your body to relax.
Start to disengage yourself from thoughts by observing your breath.
Notice any sensations as you breathe in and as you breathe out.
Make no effort to change your breath in any way.
Simply notice how your beautiful body breathes.
As you settle deeper into this awareness of your breath,
I invite you to go along for the ride.
Notice on the inhale the air drawing in through each nostril,
Passing through the back of the throat,
Down through the torso and into the belly.
Feel the belly rise.
Feel this expansion.
Pause for a moment before drawing the belly button in towards the spine,
Squeezing and pressing the air up and out back through the torso,
The throat and each nostril.
Continue to follow the flow of this life force within you.
Breathe in.
Breathe out.
Now imagine as you inhale that breath cleansing and clearing both the body and mind.
And each exhale relaxing you deeper and deeper into a state of complete awareness.
Inhale cleansing.
Exhale relaxing.
Gently guide your inner gaze to your third eye center,
The space just above the middle of the eyebrows.
Inhale cleansing.
Exhale relaxing even more.
Give yourself permission to fully let go of the physical body.
Detach from any thoughts that may present themselves.
Continue to fine tune the breath,
Cleansing inhale,
Relaxing exhale.
As you remain focused on your third eye,
Start to envision a beautiful white light.
With each full breath you take,
Visualize this light expanding and illuminating further and further.
This light becoming more vivid as you breathe in and as you breathe out.
Feel this light start to extend down into the throat,
Then into the chest,
Pausing here for a moment.
Take a deep breath in and a deep breath out.
One more time.
Inhale,
And this time as you exhale,
Send the light down each arm.
Keep exhaling,
Keep exhaling until you reach the tips of your fingers.
Inhale back into your heart center.
For a moment,
Feel this light.
On your next exhale,
Push the light down through your torso and now into each leg until it reaches your toes.
Feel the light enliven you.
Feel yourself illuminate even more.
Breathing in,
Feel brighter.
Breathing out,
Shining even more.
Feel yourself become a being of light.
Feel this energy not only within you,
But all around you.
Sense how there is no beginning and there is no end.
You become part of everything and all that is around you becomes you.
You are one with it all.
That light you generated within you,
It exudes out into the ether like a million fireflies dancing through the night's darkest sky.
Feel all these light particles dance with them all.
Be one with them all.
Breathing in,
Out,
Shining even more.
Now it is time to gently reawaken the body and the mind.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your body.
Feel your breath influence the rise and fall of the belly,
Generating movement in the physical body.
With this deep awareness of the breath,
This life force within you,
Give gratitude to the light which also resides there.
So unique,
Yet so familiar as it is within everything.
When you feel lost,
Lonely,
Or as if you have forgotten who you are,
Know that you are not alone,
That you are not lost,
That you have simply wandered off the path.
Allow your breath to guide you back home.
You are not your body.
You are not even your mind.
You are something more profound and untangible than all of this.
You are a being of light that deserves to shine.
Remaining here with the eyes closed,
You can stay just as you are.
Maybe bring one hand on the heart and the other hand on top.
This little light of mine,
I'm gonna let it shine.
This little light of mine,
I'm gonna let it shine.
Everywhere I go,
I'm gonna let it shine.
Everywhere I go,
I'm gonna let it shine.
Everywhere I go,
I'm gonna let it shine.
Let it shine.
Let it shine.
Let it shine.
Allow your light to shine.
Maybe sing along this next chorus.
Use your voice.
Speak your truth.
Be you.
Shine bright.
Be bright.
Be beautiful.
Let it shine.
This little light of mine,
I'm gonna let it shine.
This little light of mine,
I'm gonna let it shine.
This little light of mine,
I'm gonna let it shine.
Let it shine.
Let it shine.
Let it shine.
Stay for as long as you wish,
Enjoying how relaxed you feel.
When you're ready,
Experience your body slowly begin to reawaken and your mind return to its usual level of alertness.
Shine bright,
Beautiful being.
Namaste.
