Bring your body into a seated position.
When you feel comfortable you have found the balance of the body relaxed,
Open and centered.
Bring your hands up into gusho or let them rest on your heart and just focus on the holding together of honoring self.
Thanking yourself for all the practice you are doing and for being here in this moment.
For you to offer whatever it is to yourself and how your practice can help others beyond even your conscious awareness.
And set a nice intention for your practice,
Being open to receive whatever you need.
Allow your hands to fall down into your lap comfortably,
Palms up or down.
Bring attention to the qualities of the breath as they come in and out of your nose or mouth.
Perhaps the qualities of your breath is that it's loud,
Perhaps it's soft,
Perhaps you can't even feel it,
You're not aware of how you're breathing.
You might have qualities of being smooth,
Broken,
Raspy,
Short.
Whatever the qualities are,
Whatever word makes sense to you,
Just observe those qualities without an expectation to change them,
Without an expectation that it means they're good or bad.
But just observing like you would a wave hitting the beach.
It is but a wave,
It is but a breath.
As you breathe in,
Now imagine white light.
From the breath travels white light and we're going to fill up different parts of our body.
Breathing in,
Bring the white light all the way down into your left toes,
Your big toe.
And the rest of the toes,
Breathing white light into the soles of the feet,
The left foot,
The left ankle,
The front of the left shin,
The left calf,
The left knee.
Breathing out white light in that whole lower leg on the left side.
Feel into the knee,
The calf,
The ankle,
The foot on the left side and breathe out white light in there.
The left thigh,
The left buttock,
The left hip.
Breathe out white light into the left side of the torso from the hip to the shoulder.
Breathing in white light,
Breathing out into the left side of the torso only.
Breathe out into the left shoulder and the left hand and arm.
Breathe out into the left side of the neck.
Breathe out into the left side of the head,
Face,
The left ear.
And now take a moment to notice the difference.
Does it feel like on the left side where you've been breathing out white light?
What does the right side of the body feel like?
Now let's bring our attention deeper into the right side,
Starting at the head.
Breathe out white light into the head,
Into the ear,
The face.
Breathing in white light and breathe out white light into the neck,
Into the shoulder,
All the way down the arm and hand on the right hand side.
Breathe out.
Breathe out into the right side of the torso,
From the shoulder to the hip.
Breathe out into the hip,
Into the buttocks,
Down into the right thigh,
The front of the thigh,
The back of the thigh.
Breathe into the knee,
Into the shin and calf.
Breathe out down into that part of your right leg,
All the way down to the ankle.
Breathing in white light and breathing out white light.
Breathe in white light into your ankle and into your right foot,
Your right toes,
Into the right sole of your foot.
Feel white light on the whole right side of your body,
On the whole left side of your body.
Take a moment to breathe white light out into any other part of your body that we may have missed or that you need more attention.
Breathe in the white light,
Breathe out white light.
Let go of the concentrating on white light and take a moment to rest.
Feel your body and be with yourself.
Rest your hands and your belly and just feel into your body and the offering of white light.
Let go of the concentrating on white light.
Let go of the concentrating on white light.
Thank you.
