To begin,
Take some time adjusting your body until it feels fully supported by the earth beneath it.
Allow yourself to look around you,
To notice things as they are in this present moment.
And if it feels right for you,
You can slowly close your eyes or lower your gaze.
Notice any of your body sensations,
Any areas of tension,
Softness,
Maybe some pressure.
And see if you can observe how with each breath these areas begin to widen and soften.
All too often we may feel we have to tighten our presence.
But in this moment,
Feel free to land where you are,
To appreciate the space that you are in.
Let your awareness travel with this moment.
Taking in the air around you,
Feeling more connected with each breath you take.
With each inhale,
Notice the air expand in all directions of your diaphragm,
Increasing your sense of fullness and peace.
I'll invite you now to notice any light around you.
You may notice it as a sensation,
As something that is coming from an internal source,
Or perhaps even externally.
It can be any color,
Any shape,
Any level of brightness.
You may even notice the temperature,
Whether it feels like a cool or warm,
Soothing light.
Take notice and then see if you can attend to it,
Expanding throughout your body while you focus your attention on particular parts of your body now.
Starting with your feet,
Take your time to feel fully grounded by this soothing light.
As this light grows,
See if it can rise gradually up your legs,
All the way up to your bottom and pelvic area,
Your abdomen and lower back.
Remembering the awareness of your breath,
Observe the light growing from this source of strength.
When it reaches your chest,
Let it take a minute to soak in the sense of being one with your core.
Notice it as it rises up your back,
Seeing if it can radiate throughout your arms and hands as well.
Drawing this light back up to your shoulders,
Your neck,
All parts of your face,
Including your jaw,
Your cheeks,
Your forehead,
All the way to the top of your head.
And maybe even beyond that,
As your body feels fully enlivened by its natural light,
Recognize this feeling of fully belonging to yourself.
You are your own universe.
Your body is the landscape for which hope can grow,
Especially with each nurturing breath you take.
This body has been where you always belong.
Give yourself a moment to breathe and just be present with every part of you.
Notice what sensations and emotions arise when being present with this great tapestry of yourself,
Setting the intention to practice compassion to this body.
Let yourself be flooded with the light that continues to radiate throughout this loving vessel now.
Even if any doubts or insecurities emerge,
See if you can meet them with this light,
With your loving breath.
Your love is your power,
Your beauty,
Your gift.
Know this value and feel free to express gratitude to your body,
Especially with the gift of your intentional breath.
When you are ready,
Take one more conscious breath.
Slowly open your eyes and return back to the space,
Being present in this loving light.
Thank you for your practice.
