Whenever you're ready,
Sit comfortably in your seat.
Whether that's cross-legged on the floor or feet firmly on the floor in a chair.
You can gently close the eyes or focus your gaze on a Dristi.
Dristi in yoga is a gazing point.
A neutral gazing point.
Something that's not stimulating,
That's not moving.
Sometimes it's hard to keep the eyes closed.
I get that.
Meditation isn't about how long you can sit or how long you can keep your eyes closed,
But it's about reaching a certain state of mind.
This state of mind,
It's all about awareness.
In this meditation,
We're going to use our hands to help us build awareness.
So,
Whenever you're ready,
Bring your hands together in front of you and start to rub them together.
Quickly or slowly,
It's up to you,
Just start to build some friction.
Whenever you're ready,
You can come slow on down and separate your hands about one centimeter apart.
Just focus on the sensations in your fingers and the palms of your hands.
Notice if you feel any tingling or buzzing sensations from the friction.
Notice if you can feel some energy,
Some space.
Feel into the space between your hands.
In this space here,
You can feel it with loving intentions and non-judgmental awareness.
And the first thing that we're going to do will be a little energy scan,
Starting at the top of our heads.
Bring your hands out in front of you,
Maybe a few inches or maybe even a foot out around your crown chakra.
And then just kind of feel the area.
It's a very intuitive thing.
Don't worry.
No one's watching you.
Bring your hands over your third eye center,
Slowly making the way down over your throat,
Your solar plexus,
Sacral center.
Down towards the root,
You can kind of sweep the hands out over the legs,
Sending loving awareness,
Non-judgmental awareness down towards the feet,
Lower legs,
The knees,
The upper legs.
Then scan your way back up.
And as you do this,
I want you to pay attention to how your body moves.
Kind of pay attention to everything in your environment from a non-judgmental awareness perspective,
Just being aware.
Is there a spot in front of your body where your hands pause naturally or maybe get stuck or maybe your hands start shaking in a certain area?
Are there certain areas where your hands move very freely and openly?
Just feel into your own space.
Just note those areas and don't attach anything to them.
When you're ready,
You can bring your palms back down to your lap and just rest in this non-judgmental awareness.
When you're ready,
We're going to bring our hands back to center.
We'll rub the hands together for a few seconds,
Cultivate some energy.
This time,
When you separate the hands,
This time,
We're going to call in a golden light.
This is a golden light from the universe,
A universal energy of love and light.
It contains messages from your higher self,
Contains foresight,
Contains intuition,
Contains confidence and health and safety.
It contains your greatest and highest intentions and guidance from your own personal angels or spirit guides.
This golden light grows in front of you and you can bring your hands up overhead now.
Just growing overhead and the golden light is above you and what you'll do is you're just going to feel the golden light,
Feel the shape of it,
Feel the energy of it and then start to call it down.
Call it down into first your crown center in the top of your head,
Bringing it down into the third eye center,
Over your throat center,
Over your heart,
Your solar plexus,
Your sacral center and the roots,
Spreading this loving golden light energy over the legs and down to each one of the feet.
Now move your hands with this golden light,
Maybe bringing it back,
Washing it over the back side of your body,
Shoulders,
Anywhere that you feel deserves a little bit more love and attention.
You can picture yourself being completely bathed in this golden light and being fully protected and fully restored in this light.
You can do this for a few more breaths.
When you're ready,
You can bring your hands back down to your lap,
Up to the sides.
Just notice how your body's feeling now.
You can even do that scan again.
Feel if there's any of that stuckness or freedom or whatever you feel in any part of your energy centers.
Then bringing our attention down to the root chakra,
Picturing that glowing red orb of energy at the tailbone.
Then repeat to yourself,
I am fully supported.
Moving up to the sacral center in this area,
Just above the root chakra,
Generally picture between the hips or in the womb.
Picture this area of the golden orange light,
Deep orange.
Then think to yourself,
I am more powerful than I know.
I am more powerful than I know.
And then moving up to the solar plexus or your confidence center.
This area you can picture a warm golden yellow light right here between the ribs.
Repeat to yourself,
I have a purpose and I am fulfilling that purpose.
Now bringing the attention up to the heart center,
Picturing a green glowing loving energy here.
My heart is in the right place.
My heart is in the right place.
Moving now up into the throat center,
Around the mouth and the throat area,
You can just picture blue shining light,
A lighter blue color.
I believe in myself.
I believe in myself.
Then when you're ready,
Bring the attention to your third eye center between the eyebrows,
Dark blue but still light,
A dark blue shining orb of energy,
Very deep,
Very intuitive.
I trust my intuition.
I trust my intuition.
And finally we'll bring our attention to our crown,
The area of the crown of our heads and just above our heads,
Picturing a golden white light,
Perhaps some bits of indigo as it swirls closer to the third eye.
This is where we draw in the golden light.
I am open to receiving guidance of the highest potential.
I am open to receiving guidance of the highest potential.
After you've affirmed each of these phrases to yourself,
To each of your energy centers,
We'll end this meditation with three heart breaths.
Heart breaths come from the heart.
So whenever you're ready,
Take your next inhale,
Picturing the breath coming in from the back of the heart filling to its max and then exhale,
Picture the air flowing out the front.
Inhaling from the back of the heart,
Exhaling in front.
One more breath in and out.
One more breath in and out.
