Hello and welcome to your meditation,
Your time for you.
Give yourself permission now that for the next 10 minutes or so,
You are simply here and now and meditating.
Allow yourself to let everything else go,
If only just for now.
Be here,
Be right here,
Right now.
Allow yourself to find a comfortable seated position,
Stacking the shoulders over your hips and your ears over your shoulders.
Take a nice deep inhale through the nose and as you exhale,
Allow the eyes to softly close.
Take a deep inhale through the nose and this time as you exhale,
Open the mouth and release a nice sigh.
One more deep inhale through the nose and again open the mouth,
Exhale to sigh.
And start to invite relaxation into the body,
Starting at the tips of the toes,
Relaxing through the soles of the feet,
The calves and the knees,
Through the thighs,
Sending your next breath into the space of your hips,
And as you exhale,
Can you soften and relax into the earth supporting you?
Watching the belly rise and fall with a breath,
Relaxing through the chest as it rises and falls with the breath,
Relaxing across the shoulders and the collarbone,
Inviting softness into the space of the jaw and the tongue,
Softness into the cheeks,
The eyelids,
Letting your forehead smooth,
Inviting relaxation into your body from the top of your head down all the way to the tips of your toes,
Inviting the whole body,
The whole body to be completely relaxed,
The whole body to be completely and totally relaxed,
And then inviting your mind to follow,
Letting go of anything in your mind,
Being right here,
Right now,
Bringing the attention only to the breath,
Watching the inhales and the exhales like waves in the ocean,
Noticing the pace of the breath,
Not controlling it,
Just watching,
Noticing its rhythm,
Noticing where it lands in your body,
Allowing your body and your mind to be completely and totally relaxed,
And just keeping that soft,
Gentle focus on the breath,
Watching the inhales and the exhales,
And if your mind starts to waver,
A thought comes in which is totally,
Completely normal,
Just bringing your attention back to the breath,
Showing yourself grace,
Knowing that thoughts and distractions are completely normal,
That's what the practice of meditation is,
Letting those thoughts go and bringing the attention back to the breath,
And now bring your awareness to a small speck of light,
Glimmering in the center of your heart space,
Small but powerful and shimmering with pure brilliance,
This tiny speck of light glowing from deep within your heart space,
With your next inhale,
The light begins to expand and grow,
And on the exhale,
It gently softens,
Another inhale,
And the light grows more,
Brighter,
Wider,
Exhale,
It softens,
With each breath,
You fuel this light to grow bigger and brighter until it fills your entire body,
As the light expands and grows with each breath,
It starts to expand even beyond the physical limitations of your body,
Glowing and shining beyond you into the space around you,
Filling your whole world with light,
Watching this light grow and soften with each inhale and exhale,
You come into awareness that this light,
This stunning shining light is you,
You in all your radiance,
You in all your multifaceted brilliance,
Even when it's small and hidden within your depths,
It's there shimmering,
Waiting for you to breathe life into it when you're ready,
You are the light,
You are radiant,
And you have the power to light your whole world up,
Watching this brilliant beautiful light grow and soften with each breath,
Knowing that this light is you,
With your next exhale,
Releasing the visualization of the light,
Returning the attention to the breath,
And starting to become aware of where you are in the room without opening your eyes,
Just realizing again that you're meditating,
Remembering where you are in this physical space,
Taking a nice deep inhale in through the nose,
And as you exhale,
Releasing your focus on the breath,
Releasing your meditation,
Starting to bring your awareness back into your body,
Maybe wiggling the fingers and toes,
Maybe taking a nice stretch overhead,
And when you're ready,
Bringing your hands to your heart,
Whether it's over your heart or in prayer,
And bowing your chin ever so slightly to yourself,
Taking a moment of reverence for yourself,
Of gratitude for yourself,
For taking time for you,
For something so good for your body,
Your mind,
And your soul,
For gifting yourself this time and this practice,
As you take one more nice deep inhale through the nose,
As you exhale,
Allow the eyes to open to the beautiful world around you.
