Welcome yourself into this space now.
Welcome yourself exactly where you are,
Who you are,
Right now.
Letting go of anything that you're thinking,
Oh I have to do,
Or where I have to be.
Remind yourself that you have nothing to do,
Nowhere to go for the next 10 or 15 minutes.
Can you become aware of your body,
Where your body is right now,
The space that it's taking up,
The weight of the body where you are,
Any points of contact,
Any connection to other parts of the body or to surfaces.
Can you sense,
Feel or imagine what's happening there.
Welcome in any sensations.
And then how would it be to let the attention move to noticing or observing the breath.
This could be watching the air come in through the nostrils,
Moving out through the nostrils.
Cool air as you're breathing in right now,
And then just letting the attention move to the air.
Or maybe it's noticing that movement in the chest,
Front,
Backs and sides of the chest.
Or maybe it's a movement in the belly as well,
Or both.
Observing now how the breath,
Where the breath is.
And staying with this breath,
How would it be to slowly and gently begin to lengthen and deepen the breath.
And this doesn't have to happen all at once,
It can be breath by breath.
Gently lengthening and deepening the breath.
And if you like for the next 10 rounds of your breath,
Don't worry I will keep an eye on that for you.
But for the next 10 rounds of your breath,
If you like,
Each time you breathe in,
Either saying to yourself I breathe in peace,
Or maybe it's seeing the word for you or imagining a sense of peace,
So that you're breathing in peace.
And each time,
If you like,
As you're breathing out,
Breathing out calm,
Again either saying it to yourself,
Or seeing the word or getting a felt sense of that word calm.
So breathing in peace,
Breathing out calm for the next 10 rounds of your breath,
Taking your time doing this.
.
The next time that you breathe out,
Allowing your breath again to come back to an everyday pace.
Staying with that breath,
Staying with that natural flow of breath.
And could you begin to maybe if you like visualise a nice bright light just above the head.
A nice bright light shining,
Shining brightly as a thousand suns.
And bring this shining glow of bright light,
Let it begin to funnel down through the crown of the head,
Through the top of the head.
And this bright shining light,
This light of energy,
Of healing and love,
It slowly moves down the face and the neck,
Travelling down into the shoulders,
Down into the arms,
All the way down to the tips of the fingers.
And sense,
Feel or imagine this healing energy and light going down into the chest and coming to that space behind the breastbone,
The heart centre.
And allow this bright shining light now to warm up,
To fill your whole heart centre and the centre of the chest.
Could you allow this sense or your heart to feel this magnificent healing light,
Warm,
Compassion,
Empathy,
Unconditional love.
And if you like stay with this feeling of warmth and peace and calm for five breaths,
For five breaths at your own pace.
Staying with this felt sense,
The whole body embodying this sense of compassion and love and healing from the heart centre.
Sense feel or imagine this healing light moving down through the belly,
Down into the hips,
Down the legs,
All the way down to the toes.
So now your whole body is filled with this bright light,
This bright glowing healing,
Peaceful,
Calm,
Compassionate light.
And allow it to completely fill all the physical areas in your body,
Particularly any areas that you feel are calling out to you,
Any little niggles,
Any little tension.
Allow this light to fill the whole body and maybe sparkling a little bit brighter in these areas that may be holding pain or tension or a niggle.
Every cell,
Every fibre,
Every nook and cranny in the body filled with this bright shining light,
Shining from the inside out,
Feeling it warming,
Healing,
Expanding through all areas of the body.
And if you feel there are any areas that may be holding a little bit of emotional tension,
Sense feel or imagine the awareness coming to any of these emotional tensions and allow this shining bright healing light to bring peace and healing to any of these issues.
And if you have a sankalpa,
An intention,
An affirmation,
A positive statement,
Allow your awareness to come to any intentions or desires right now that you might have.
And if you like,
Repeat mentally three times to yourself what these intentions,
These affirmations,
It could even be a prayer,
A positive word,
Repeat it mentally three times.
And allowing a felt sense again in the whole body as if these intentions,
These affirmations,
These words of positivity,
As if they were happening right now,
What would that feel like in the whole body?
What is your felt sense of this?
Because if it was happening right now,
What would that be like?
And as you hold this felt sense in the body of these intentions or desires,
Bring in that bright shining glowing healing light,
Bring it to your deepest desires,
Your intentions,
Hold it there in your felt sense.
And then as you breathe in the next time,
Taking a nice slow long,
Full deep breath in,
Just hold it there for a second or two if that's okay for you.
And then as you breathe out,
Let go,
Let it go.
And if you feel that's something you want to do again,
Breathing in,
Hold for a second or two.
And then release,
Sending it out there to the ether,
Out there to the universe,
Offering it up.
And stay here for a moment or two now in this deep,
Relaxing,
Glowing,
Peaceful,
Calm healing light,
Allowing any sensations of bliss or ease,
Welcome them in.
Staying here for another few moments in this place of ease and calm.
And then as you breathe in,
Let go,
Let it go.
And just let it go.
And beginning to welcome yourself back.
Welcoming sounds.
Welcoming the sense of smell the next time that you breathe in.
In that sensation of the whole body resting the whole body where it is seated or lying down the weight points of contact.
The warmth of the clothing or blanket on the body.
Coolness and lightness of air on the skin.
In that sense of feeling the strength of the body.
And then the last thing to do if you've had your eyes closed.
Slowly gently opening the eyes bringing yourself back.
To waking life.
Acknowledge and thank yourself for taking this time out to bring a little bit more presence into your everyday.
We close our practice.
Either the palms of the hands together thumbs resting at the heart centre or both hands resting over the heart centre.
We give gratitude and thanks to this practice to the earth to each other and to ourselves.
Namaste.
Thank you.
