Hello and welcome.
To begin,
Take a comfortable seat,
Close your eyes or simply soften your gaze.
Take a deep breath in through your nose,
Let it go out through the mouth.
Take another deep breath in through your nose,
Releasing out through the mouth with a sigh this time.
Taking another deep breath when you are ready,
In through the nose,
And on the exhale letting go of all the effort required to bring you to this point in your day.
Let your breathing return to its own natural rhythm now,
And allow your body to sink even more deeply into your seat.
Let yourself be fully here in this ever-present now.
Just for these next few minutes,
Everything you need resides inside this space.
It is safe to be here,
And the world outside is packed away just for this next little while.
Go ahead now and take your attention to the centre of your chest.
As you do,
You feel,
Think,
Sense or imagine a spark of light at the centre of your chest.
With every breath,
In and out,
That spark of light begins to expand.
It expands effortlessly outwards until it fills your entire physical body,
From the top of your head to the tips of each finger and toe.
No effort required.
Your entire physical body is illuminated by your light,
Your consciousness.
And as you continue to breathe,
The light continues to move outwards further still,
Easily,
Elegantly,
Until it fills the entire space in which you sit.
Whether you are inside or outdoors,
This expansive and open state is your true nature.
The whole space now,
And everything in it,
Is bathed in your light.
And the light continues to expand easily and gracefully with every breath in,
And every breath out,
Until the light bathes the entire space,
Surrounding areas and region in which you currently sit.
Your light bathes the entirety of the region,
The trees,
The wildlife,
Homes,
Waterways,
Roads,
Bathed in your light.
And with each breath,
The light grows.
No effort is required.
And very soon,
Your light expands to cover the entire country.
No effort required,
Your light expands,
Bathing the entire country now.
Open,
Expansive,
The light of your consciousness moving ever outwards with no effort across oceans and continents,
Expanding,
Expanding.
And in the next breath,
Your light expands to encircle the globe.
The light of your consciousness surrounds the entire planet.
Take a deep breath in through your nose,
Let it go out through the mouth,
And allow yourself to spend a few moments in this expansive,
Open,
Effortless state that you have curated.
With the light surrounding the entire planet,
Continue to breathe,
Allowing yourself to marinate in this experience for as long as you wish.
Experiencing the expansion from your heart outwards.
Breathing with intention.
And even as this meditation comes to a close,
Maintaining that expansive and open state as you carry on with the rest of your day.
