Finding a comfortable place,
Come to lie on the floor or on a mat.
Close your eyes.
Bring your attention to the world around you.
Listen to the sounds outside the room.
Listen to the sounds inside the room.
Allow yourself a moment to become aware of all the sensations around you.
Sounds,
Smells,
Temperature.
Visualize your own body resting on the floor and become aware of your own physical presence.
Now bring your awareness to your breath.
Feel each breath entering through your nose,
Following the breath as it moves into your chest and belly.
And as you exhale,
Imagine a wave passing down through your body,
Carrying away your tension.
And as you inhale,
A fresh wave flows up,
Bringing a sense of calm.
And then exhale,
The wave flowing down through your body carries away fears.
Inhale,
A fresh wave up,
Bringing serenity.
And slowly exhale.
Breathing slow and steady.
As your thoughts wander,
Return your attention to your breath.
It's normal and natural for your thoughts to wander.
Notice any memories or images that might arise.
Just accept the thoughts as they come and let them pass while you focus on each breath.
As you inhale,
Breathing in relaxation.
And as you exhale,
Releasing any tension.
Continue to breathe slow and deep.
Notice this feeling of relaxation.
Notice how calm you feel.
Notice how relaxed your body is.
And creating a picture in your mind of this state of relaxation.
Maybe you imagine a place where you feel completely at ease.
This might be a favorite place you've been or somewhere you have seen,
Or it could be completely imaginary.
Picture this place where you feel happy and calm.
And create the details about this place in your mind.
Visualize the sights,
The sounds,
The smells.
Imagine how you feel physically.
You're relaxed,
Comfortable,
Enjoying being still.
Enjoy the way you feel in this safe place.
You feel calm and safe and radiant here.
And sharing that radiance,
That wonderful light in your heart.
Think of all the people in the world that you love.
And imagine sending them the golden light that you have pouring through your heart.
And now think of all those people in the world who could use some extra light in their lives and send it to them.
And now imagine all of the world sending light back to you.
Feel that radiance moving out and coming in as you breathe.
Feel your belly ballooning out as you inhale.
Feel the light coming out of you as you exhale.
And you are wonderful,
Special,
And the world needs your light.
Take a deep breath in and out.
Breathing in again and slowly exhaling.
Feeling your energy increase with each breath.
Bringing your awareness back into the world around you.
Allowing your body to reawaken.
Feeling your fingers and toes.
And stretching your arms overhead.
Feel the energy flowing through your body.
Take a deep breath.
Feeling fully alert and awake.
And keep with you this feeling of calm and relaxation.
Throughout your day,
Imagining that radiance flowing through you.
Thank yourself for taking the time to turn inwards today.
Thank you for joining me in this meditation.
When you're ready,
Open your eyes.
Namaste.
