Close your eyes.
Sit with your back straight and focus gently on your breath flowing in and out of your nostrils.
Gently notice your breath flowing in and notice your breath flowing out.
Notice too that there's nothing for you to do here.
And your breath simply flows in and out on its own accord.
And observe this breath.
If it's shallow,
It's shallow.
If it's deep,
It's deep.
Gently observe this breath flowing in and observe your breath flowing out.
If your thoughts have come,
Notice that you are thinking.
Your mind is designed to think.
This is the job of this incredible mind that you have.
Say thank you to your mind for its ability to help through these thoughts.
And now release the thought as though it's a balloon floating away.
And come back to your breath.
Bring your attention back to your breath.
And observe this breath simply flowing in and simply flowing out of your nostrils.
And keep coming back to the breath.
Keep your attention on the breath.
You might feel the gentle touch of air around your nostrils as the air goes in.
And as it flows out.
Now as you observe this breath,
You might notice that about a foot above your head,
There is a bright light.
This bright white light starts growing as you observe it.
As you move your attention to it.
And you might notice that it feels almost a bit warm above your head.
As it floats down towards the top of your head.
And it sets down at the crown of your head.
You might feel the relaxing that it brings.
As light spreads and as it spreads,
It penetrates every cell.
Illuminating every cell.
Relaxing every cell.
Releasing all the tension.
As it floats down the back of your head,
Relaxing and releasing the back of your head,
The side of your head.
It floats down your temples and your forehead relaxing and releasing.
Your eyebrows,
Your eyes relaxing.
Your cheeks and your lips and your tongue,
Your chin.
Feeling relaxing and releasing as every cell becomes illuminated with this light.
And your whole head glowing in this light.
As it floats down your neck,
The back of your neck,
The front of your neck,
Down your throat,
And relaxing and releasing every muscle in your neck and in your throat.
And all the way down your shoulders.
And as this light spreads across your upper back and your shoulders,
You might notice that you no longer have to carry any weight here.
That you can simply release whatever you've been carrying.
You can relax.
You can allow this relaxation to spread down your spine,
Down both sides of your back.
All the way down to the tail of your spine.
And the light spreads down your arms.
Your upper arms,
Every muscle releasing and relaxing.
Down into your elbows and your forearms and your wrists,
Everything releasing and relaxing.
And as the light moves down into your hands,
Relaxing your palms,
Relaxing your fingers,
You might feel a gentle tingle in your hands.
Energy moving through you.
The gentle vibration of energy that makes up your entire body,
Your entire beingness.
And the light still moves down your chest,
Into your chest cavity,
Into your heart.
And take a deep breath into your heart.
You might feel this light expand within you,
Become brighter.
And it spreads down into your belly,
Your abdomen,
Relaxing every cell,
Every organ,
Every muscle.
Down into your pelvis.
Your hips relaxing,
Releasing.
And down your legs,
Every muscle in your thighs,
The back of your legs,
Relaxing and releasing.
Down into your knees,
Your shins and your calves,
And your ankles and your feet,
And every single toe.
And here too in your feet,
You might feel that gentle vibration of energy flowing through your feet into the ground,
Grounding you.
If your thoughts have come,
Gently return your attention to your breath.
Your breath is your home base.
This is where you can always return to whenever you need.
You might notice that your breath is a little bit deeper now.
If your thoughts have come,
Return to your breath,
Observing it,
Gently moving in and out of your nostrils.
This breath is so powerful.
This is the same breath that connects you to your intuition,
Connects you to the wisdom that lives within you.
Connects you to your joy,
To your happiness,
To your peace.
If your thoughts have come,
Return gently to this breath.
There is nothing for you to do other than be here right now.
And anytime you need to return to the space of clarity,
Of peace,
Of groundedness,
All you need to do is focus on this breath.
If you want to keep meditating,
You are welcome to do so on your own.
Otherwise,
As you gently return from your meditation into your body,
Know that you can always return to this place of clarity by focusing on your breath.
Know that it is this breath that connects you to this present moment where all of your answers lie,
Where the truth of you resides.
