Let's begin by finding a comfortable spot wherever you are where you won't be disturbed for a while.
Make yourself comfortable.
Sit in a chair and allow your back to be straight but not stiff by aligning your neck and spine in one line.
Plant your feet on the ground.
Feel the energy and vibration come up through your toes and throughout your body from the ground.
You could also do this practice lying down if you prefer as long as your head is supported and your spine is aligned.
Allow your hands to rest gently on your lap or at your sides.
Gently release your shoulders,
Soften your jaw and release the tension from your lips.
Now softly close your eyes.
If your lids flutter,
That's okay.
Soon they'll be at rest.
Thank yourself for taking this time to unite your mind,
Body and spirit in peaceful harmony.
Know that at this time,
In this moment,
Everything is going to be okay.
Allow your mind and your thoughts to go quiet.
Release your brain from the responsibility of thinking and just being.
Let go of all the noises around you,
The room,
The sounds outside.
Shift your focus from the outside world to the glorious peaceful world inside of you.
If you find yourself distracted by outside sounds,
Noise disturbances,
Just bring your focus back to your breathing.
Now let's take three deep breaths.
On the in-breath,
Say to yourself,
I am kind.
On the out-breath,
Say to yourself,
I am releasing.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
Go at your own pace.
On your last out-breath,
Allow your breathing to return back to normal and your body to melt into the sea or the floor.
Imagine that you are in a valley,
Laying on the soft grass,
Enveloped by purple mountains and a glittering lake.
It's dusk.
The sun is setting,
Yet its warm,
Incandescent rays are washing over your face.
A faint breeze sweeps over you,
Caressing you with wisps and scents of lavender and lemongrass.
You are still and perfectly at peace.
The worries and ills of the modern world have faded away.
All you have is this present moment.
The past and future do not exist here in your beautiful valley.
Observe the sensations in your body,
The twitches and vibrations that let you know you're alive and humming with perpetual energy.
Allow that energy to fill you like a beam of endless light.
Imagine your body lying on the grass and bring your awareness to each part of your body that I mentioned.
Filling each part with that beam of light.
Your head,
Your neck,
Your shoulders,
Your chest,
Your arms,
Your palms,
Your fingers,
Your stomach,
Your groin,
Your thighs,
Your calves and ankles,
The top of your feet,
Your toes,
The bottom of your feet,
The back of your entire legs,
Your buttocks,
Your back,
The back of your neck,
Your head.
Fill each part of yourself with this beam of light,
A protecting and powerful light that lets you know you're safe,
You're strong,
You're anxiety free,
You're at peace.
Allow that beam of light to fill your entire body.
Allow it to shine through the clouds,
The mountains.
Let it fill your own personal valley.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Now,
Bring your awareness back to the room,
Return to the present moment.
As we come to the end of our practice,
Know that this place of peace,
That beam of endless is always mindfully inside of you,
Waiting for you to access its calming energy.
Now,
Take a full deep breath in and out.
If you're lying on the floor,
Slowly roll to the right side.
Rest for a moment,
Then sit up with your spine aligned.
If you're sitting,
Wave your fingers and toes,
And when you're ready,
Open your eyes.
Thank yourself for your practice,
And with endless gratitude,
Thank you for spending this time with me.
I hope this meditation brought you a measure of peace in this ever-changing world.
