Close your eyes,
Sit with your back straight,
And focus gently on your breath flowing in and out of your nostrils.
Simply notice this breath flowing in and out.
Notice how there's nothing for you to do,
That the breath simply flows in and it simply flows out.
It is the most natural thing in the world.
And notice that there is no right way to breathe.
There's no wrong way to breathe.
If the breath is shallow,
It's shallow.
If it's deep,
It's deep.
Simply observe the breath.
This breath that fills you with oxygen,
That fills your cells with the nourishment they need.
This is your home base.
Notice that this breath is with you all the time and that you can return to it anytime you want,
Anytime you need.
It is always here for you.
And when your thoughts come,
As they inevitably will,
Know that you can always return to this breath.
You can always release the thoughts and you can always return to observing the breath flowing in and out of your nostrils.
If your thoughts have come,
Simply release them.
You know you can release these thoughts because you are the thinker of them and as the thinker,
You can choose.
So if your thoughts have come,
You can choose to release those thoughts and return your attention back to your breath,
Noticing its gentle flow in and out of your nostrils.
Now,
As you're focused on your breath,
Simply flowing in and out of your nostrils,
You might notice a light about a foot above your head.
And as you notice this light,
It becomes brighter.
And you might notice that as it becomes brighter,
You feel its warmth.
You know that this light is familiar,
That it's safe.
And so you might welcome it as it floats down towards you and it sets down at the top of your head.
You might feel its warmth at the top of your head and as it spreads down the back of your head,
You feel every cell relaxing and releasing.
And as it floats down the side of your head,
You feel every cell relaxing and releasing.
And the light floats down your face,
Down your forehead,
Releasing and relaxing every muscle,
Every cell,
Relaxing your eyebrows,
Your eyes,
Your cheeks,
Relaxing your temples and your ears,
Your lips and your tongue and your chin,
Everything relaxing and releasing as the light fills it with warmth.
And you might feel your entire head lighter now,
No longer carrying all this weight it was carrying before,
All the muscles now relaxed.
And the light floats down still,
Down the back of your neck and the front of your neck,
Releasing and relaxing and down into your shoulders,
Releasing and relaxing every muscle,
Every cell and melting away any weight you are carrying there.
And you might notice now that you don't need to carry anything here,
That you can just simply let it melt away.
And the light floats down your arms,
Relaxing your muscles of your upper arms,
Relaxing your elbows,
Your forearms,
Your hands.
And you might feel the gentle tingle of energy through your fingers as this light fills every finger,
As every muscle releases and relaxes.
And as the weight that you've been carrying in your hands and in your arms melts away,
And the light floats down your back,
Your upper back,
You feel it trickling down your spine,
Filling every cell with oxygen and relaxation,
Every muscle releasing now and relaxing and all the tension you have been carrying in your back melts away.
And this light floats down the front of your body,
It floats into your chest and fills it.
Take a deep breath into your chest,
Allowing you to expand.
And you might notice that this light expands,
Fills your chest cavity,
Fills your heart.
And you might notice too that you can let everything relax,
That here too you don't have to carry anything,
That you can let your heart expand and be open and filled with this light.
And the light floats down into your abdomen,
All the way down,
Releasing,
Relaxing your organs,
Your stomach,
Your intestines,
Melting away any tension you have been carrying here.
And it floats down into your pelvis.
And you might feel your sit bones rooting down into the ground as all the tension from your body melts down into the ground.
And this light floats down your legs,
Releasing and relaxing every muscle,
Down into your knees,
Into your shins and your calves,
And all the way down into your feet and your toes.
And as all the tension melts away and your lower body relaxes and releases,
You might feel the gentle tingle of energy in your feet.
If your thoughts have come,
Gently return your attention back to your breath,
To your home base.
Your breath flows gently in and out of your nostrils.
You might notice that this breath is a little bit deeper now.
If your thoughts have come,
Simply return to your breath,
Flowing in and out of your nostrils.
Know that this breath is with you every moment of every day,
Connecting you to your infinite beingness,
To your wisdom,
To your intuition,
To your creativity.
And whenever you need it,
It's here for you to help you come home,
To help you remain grounded,
To help you be present.
All it takes to simply observe it flowing in and out of your nostrils.
You may notice that this breath is with you every moment of every day,
Connecting you to your mind.
Whenever you're ready,
Bring your attention back into your body,
Feeling this gentle relaxation that has now come over you,
Knowing that you can always return to this place.
You can always find grounding.
And before you come out of meditation,
Thank yourself for sitting today,
For opening up space within yourself,
For allowing yourself to go inward where all your answers reside.
You are powerful beyond your imagination.
You are capable of achieving all that you desire,
And all the answers always lie within you.
