This is a mindfulness exercise on zooming out.
Come to a comfortable seated posture,
Either on a cushion or a chair.
Your feet resting on the ground below you.
Your hands on your knees or in your lap.
Your back relaxed,
But also straight.
Your chin parallel to the ground below you.
Your shoulders relaxed.
Bring your eyes to a gentle close.
And notice your breathing.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Using the breath as a vehicle to calm the mind,
To settle the mind away from all the doing.
Breathing in,
Breathing out.
As you continue to be mindful of your breathing,
Bring to awareness any part of the body where there's any tension,
Perhaps in your jaw,
Shoulders,
Your hips,
Or your feet.
Gently ask these body parts to relax.
Releasing the tension,
Letting go of the holding that's present there.
Now returning to your breath,
Breathing in,
Breathing out.
Now bring attention to your body at this moment.
Imagine your body floating in space right now,
Just your body.
Imagine your body being surrounded by a bubble of light,
A bubble of hope,
Of compassion,
Of understanding,
Of empathy.
Imagine this bubble around you and you inside this bubble at this very moment.
Let yourself feel what it's like to be in this bubble,
This bubble of hope,
Of compassion,
Of understanding.
Feel the joy.
Feel the serenity.
Feel the freedom that's present in this bubble.
Now imagine this bubble expanding to include the room that you're currently in and all beings and other things that may be in this room,
This bubble of hope.
Feel into the feelings of this expansion.
Now imagine this bubble expanding to include the entire building in which you're in,
Including all people and other living beings,
This bubble of hope.
Now imagine this bubble expanding even further to include your entire town,
All the people,
All the cars,
All the roads,
All the trees,
All in this bubble of hope.
Now imagine this bubble expanding to include your entire city and everything within it.
Now imagine this bubble expanding even further to include your entire state and everything that's within the state.
Now imagine it expanding even further to include all of America,
The entire country.
Now imagine it including the entire planet,
Our earth encapsulated in this bubble of hope.
Now imagine it expanding even further in all directions to include the entire universe,
To include the entire galaxy and the bigger universe beyond.
Staying in the sensations that may arise here,
Feeling the openness of the body,
Of the chest,
Of the mind.
And now bring awareness to where the bubble started right here in your body at this moment.
After your next exhale,
Bring your chin to your chest,
Stretching the back of your neck and take your time in bringing awareness to the room around you.
