Begin where you are.
You may be standing,
Or seated,
Or lying down,
Letting your eyes close or not,
Coming into a softer posture,
A stillness that's never perfectly still,
Coming into a quiet that is never actual silence,
But a generous awareness of where you find yourself at this very moment.
Slowing your breathing,
Allowing your pulse to settle into its resting rate,
Slowing down and simplifying.
Bring your attention to the center of your mass,
And your belly just above your hips.
Feel the weight of the thing as you breathe,
Coming into a deeper slowness,
A calmer center.
Imagine a small,
Gentle,
Delicate yet firm light originating in your center of gravity,
Right at your core.
Kindle that light of awareness,
Allowing it to become slightly brighter,
Stronger,
And a bit more expansive,
Letting that light of awareness expand into your belly and torso.
Begin radiating.
From your core,
Let that light of generous awareness expand into your chest and hips.
With that watchful light,
What do you notice in your torso from chest to belly to hips?
What sensations do you become aware of with that renewing light?
Let this light through which you see expand further into your shoulders and thighs,
Into your neck.
Observe this illumination that started in your deepest core as a small flicker.
Watch it getting bigger and brighter as it fills up more and more of your body.
Under this watchful light,
What sensations do you notice in your thighs,
Shoulders,
Neck,
Into your upper arms?
As your light expands outward,
What is it demonstrating to you?
Cultivate this light that started small in your core and grew and grew and is growing out toward your fingertips and your toes,
Growing out your face and skull shining outward with expanding awareness.
Your body filling with light that is your own.
What do you feel,
Notice,
And experience in this luminous body?
Becoming through the light more aware of the sensations.
And then gently,
Delicately,
Faintly,
Sending the light outward,
Little probes of awareness.
Under the watch of this light,
What do you experience around you and beyond you?
Extending your awareness with this light outward into the world,
Gathering information gently.
With this light that began at your core,
Continue sending it outward and outward again to explore the world around you,
To shine light on it with curiosity.
Knowing that when we close this meditation,
That light is always available to you.
Growing from your center through your body to your periphery and beyond,
Exploring the world around you.
And you can always come back to your light.
