Welcome.
Let's begin by bringing ourselves into our comfortable seat,
Aligning and lengthening the spine.
You might be lying back horizontally on your mat or on the floor,
And if so,
Just making sure that your hips and shoulders feel symmetrical,
That your limbs are arranged symmetrically.
Or you might be seated,
And if so,
Making sure that your hips,
Your pelvis feel balanced,
Your sits bones evenly weighted,
And there's a feeling of the spine elongated,
Growing up out of the root of the tailbone,
Spaciously through the crown of the head.
We'll inhale deeply,
And if you haven't already,
Please close your eyes.
And as you feel your eyes close,
Your senses withdraw and turn to an awareness of your breath.
Notice that you are inhaling.
Notice that you are exhaling.
Notice the sensation,
The feeling of your breath as it flows in,
And also the sensation of your breath as it flows out.
Let the pace and the depth of your breath be natural and comfortable.
A feeling of the breath being complete and thorough without it being overly worked or efforted.
And please begin to visualize,
Or you can feel if that works better for you,
That you are surrounded by light.
Let the air around your body,
Within the space that you inhabit at this moment,
Is light.
This light is yours to create in your mind's eye with your visualization,
So it might be white and effervescent.
It might have a color.
Perhaps it's rich like honey,
Or more like sunlight.
There's not a wrong way to visualize this light.
Imagine the light around you.
And please begin to sense,
To feel that you are breathing this light in when you inhale.
And breathing it back out,
And feeling the light in when you inhale.
Breathing it back out when you exhale.
Each round of breath an exchange of light.
Light being drawn into your body,
Into your heart,
Your lungs as you inhale.
Light being let back out,
Filling again the air around you as you exhale.
You and your surroundings,
The air that we are engulfed in,
Contributing to one another,
Supporting one another with this exchange of light via the breath.
Feeling a connection,
A connection,
Feeling a oneness,
Sharing,
Breathing in,
And breathing out.
Please take your attention to the base of your spine.
Imagine that you can allow the surrounding light to enter your body at the base of your spine and flow upward from your tailbone through the spinal column to the crown of your head like a channel,
A conduit for light and breath.
Exhale and imagine the light flowing back down through the channel of your spine.
Feel the light rise through the column of the spine as you inhale.
See the light descend through the column of your spine as you exhale,
Running the light through our spine as a channel,
A connector.
Breathing in,
The light moves up.
Breathing out,
The light moves down.
Breathing out,
The light moves down.
The next time you inhale and the light rises through the column of the spine to the very crown of your head,
Hold your attention there.
Let your breath continue to flow,
But imagine the light shimmering,
Shining,
Resonating at the very top of your head,
A beautiful presence of light there.
Letting the breath move gently in and gently out.
Begin to imagine the light flowing down from the crown of your head like a gentle soft fountain,
Pouring its way down into your forehead,
Behind your eyes,
Filling your ears,
Your cheeks,
Your jaw,
Your chin,
Your throat,
Back of neck,
Shoulders,
Chest,
And upper back,
Belly,
And lower back.
The light pours down,
Filling every little nook and cranny with light.
Pours in its gentle fountain flow down into the bowl of your pelvis and all of the organs within,
Your hips,
Your buttocks.
The light flows into your thighs,
Through your knees,
Down your calves and shins,
Your ankles,
And into your feet.
Clearing any pockets of darkness,
Releasing attention.
Allow yourself to sit in this light filled with radiance,
Spacious,
And uplifted.
And as you continue to sit in this light,
Say to yourself,
I am light.
I am light.
Inhaling and exhaling,
I am light.
Affirming who you are as a being of light,
Acknowledging yourself as a being of light,
Yourself as a being of light.
Inhaling and exhaling.
Inhaling and exhaling.
Gently bring your hands together before your heart palm against palm.
We'll close our meditation together this morning with an acknowledgement of the light in one another,
The Sanskrit word namaste,
Translating as the light in me,
Honors and acknowledges the light in you.
Namaste.
