Good morning.
This meditation can be done sitting or lying down.
Take a moment to situate yourself,
Perhaps rolling out the neck and shoulders.
And if you're lying down,
Gently lift your heart,
Draw the shoulders down and back,
And exhale into the surface beneath you.
Close your eyes.
Take a deep breath in.
Feel the spine lengthen.
Imagine every vertebrae getting a tiny bit of space.
Slowly exhale and visualize each vertebrae stacking one on top of the other in beautiful alignment.
Follow your exhalation all the way to the floor.
Bring intention to your next inhale,
Slowly expanding to the count of four or five.
Gently seal at the top and hold.
With control,
Lengthen your exhalation,
Releasing to the count of seven or eight,
Expelling every last bit of air and hold.
Welcome the next breath to four or five.
Hold at the top and release slow and steady,
Stretching the exhalation as long as you can.
Close around the emptiness and hold.
Three more times,
Moving at your pace,
Opening your senses,
Observing all the sensations in the body,
Where it moves,
Where it tingles,
Where it pinches.
See if you can feel it in the architecture of your ears or all the way out to the tips of your toes.
Wherever you are,
Let it go and allow your breath to return to its natural cadence.
Allow the mind to settle as you scan the body,
Sending intention of deep relaxation to every part of yourself.
Start to imagine a small and brilliant bead of light in the center of your chest.
With each inhale,
This bead of light grows.
Gorgeous rays of light radiate from this orb as it grows,
Expanding to the size of your chest.
Feel the warmth and healing it carries.
Imagine absorbing that potent essence of health,
Wholeness,
And love with every breath,
Spreading out to every cell in the body.
As your crystalline light expands to encompass your entire torso,
Connect with the sensation of being safe,
Being loved,
Being complete.
As this beautiful,
Radiant orb of light expands to encompass your entire body,
Allow yourself to surrender to its healing power,
Completely giving in to this moment.
Wrapped in warmth,
The warmth of your own divine love,
Feeling absolute freedom as you rest in pure awareness.
There is nothing to be done here.
Nowhere to go.
Every single part of you is welcome.
Every thought,
Every feeling,
Every smile,
Every tear,
Every drop of blood.
Notice any emotion in your body.
Observe it without judgment,
And then envelop it in unconditional love and acceptance.
Breathe deeply into your radiant white light and let it wash over you.
Gently shift your focus to the exhale,
Leveraging the gentle contraction to coax your luminous white light back to your heart.
Every exhale,
Drawing in little by little as it descends back into the heart space,
Leaving your entire body feeling warm,
Relaxed,
And revitalized.
Imagine your vibrant bead of light nestled securely and contentedly within you,
Always shining,
Always bursting with unconditional love and healing.
Then allow your awareness to scan the body once more,
Letting your senses come alive as you observe scents,
Sounds,
And sensations.
Perhaps inviting sensation back into the body by wiggling your fingers and toes,
Gently rocking your head from side to side.
And finally,
Taking one deep breath and let it go.
