Begin by finding a comfortable position.
This may not be your typical meditation position.
Today we'll be honoring the body and acknowledging that maybe you're feeling a little bit under the weather.
Maybe some part of you is feeling a little bit achy and needs a little bit of extra attention.
So you might be seated or you might choose to lie down and prop yourself up with pillows and blankets.
Really settle in.
Soften the eyes.
You may wish to close them entirely.
Or perhaps you find a point of focus somewhere in front of you.
Some place where your eyes can simply rest.
Now turn your attention towards your breathing.
Without trying to alter your breath at all.
Just notice what's happening with each inhalation and exhalation.
Notice the depth.
The quality.
Is your breathing smooth or jagged?
Is it rapid or slow?
After you've taken an observation,
Let's work to lengthen and slow the breathing.
So we'll do that with three cleansing breaths.
So take a big inhale in through your nose,
Filling all the way up.
And then exhale out your mouth.
Two more just like that.
Big inhale in,
Filling up through the nose.
And mouth exhale.
Last one.
Inhaling in through your nostrils.
And then exhaling out your mouth.
From here,
You'll close the mouth,
Breathing in and out through your nose.
And notice how just three conscious breaths changed the quality of your breathing overall.
Next we'll turn to the areas in your body that may be giving you some trouble today.
These might be areas of tension,
Pain,
General fussiness.
Anything you might define as discomfort.
After a quick scan,
You'll probably have one or two places that are really standing out as places that need some attention.
In your mind's eye,
Highlight those places with a glowing red light.
So if I had a pain somewhere,
I would imagine a glowing red light at the point of that pain.
The more intense the discomfort,
The more intense that red light's going to be.
Take a few breaths to solidify this visual.
Without judging the area or telling yourself a story about what happened,
To put you in a state of discomfort,
Just allow it to be.
And now we'll use our conscious breath to try to alleviate some of the discomfort.
So now as you breathe in,
Imagine you're breathing in a healing blue light.
It comes in through your nose and then suffuses throughout your entire body,
Including those places that need a little extra attention.
Take two breaths like that,
Envisioning the healing cool blue light coming in.
It's very bright when it enters your nose.
And then the light softens as you exhale,
But it never disappears.
Next,
You'll send that healing blue light to those areas that you visualized as red in your body.
So when you breathe in,
All that cool blue radiance is going to go to those crimson spaces.
Breathing in,
Filling up,
Sending your breath to the pain.
And as you exhale now,
You'll draw a little bit of that pain away.
You might notice each breath in brings a flush of bright blue light to that area.
And then that red light,
Maybe it begins to dim or soften as you bring awareness to it,
As you send some tenderness to that space that needs it.
And you might notice that as you continue to breathe in and out,
That red light starts to change colors.
And now,
As it's becoming infused with the cool blue radiance of your breath,
It takes on a purple hue.
At first,
It's a really light lavender kind of purple,
But each breath brings energy,
Brings cooling,
Brings comfort into that space.
And the purple becomes a more brilliant shade.
Perhaps over time,
Even taking on an indigo quality,
Something really deep and strong.
And as that color change occurs,
The physical sensation in that area is also changing.
It's no longer the sharp,
Bright red pain that it was,
Maybe it's duller.
Maybe the edges have smoothed a bit.
You'll continue to breathe like this.
And maybe that sensation will only decrease or maybe over time,
Those areas that were once red that become this purple color,
Perhaps they dissolve their purpleness,
They become a neutralized space.
They're no longer causing you pain.
So visualize those areas,
Turning purple,
And then becoming neutral,
Dissolving into the cool blue radiance of your breath.
Take a few more breaths to solidify this visual.
And you can continue this long after this meditation ends.
As you feel ready,
Release control of your breathing.
Invite a little bit of movement into your fingertips and your toes.
Perhaps you flutter open the eyes.
Notice any changes that you feel within your body,
Whether they're physical or mental.
May you be free from suffering.
May this healing intention infuse your day and bring some measure of comfort no matter what it is that you're dealing with.
