Hello and welcome.
My name is Farah and today we're going to practice a meditation to guide our mind into gentle focus.
In this practice we'll use a visualization technique to support the mind in letting go of any stressful anxious or excessive thoughts and cultivate a sense of peace and calm that we can embody throughout our day.
I'll guide you in and out of this practice and offer a moment of silence for you to deepen your sense of gentle focus.
When you're ready find a comfortable place to sit adjust your posture so you feel supported by the ground beneath you able to relax your body whilst maintaining a gentle lift through the top of your head.
Soften your gaze or gently close your eyes.
If you can breathe in and out through your nostrils.
Begin by inviting in long and slow breaths deep down into your body.
Exhaling fully and releasing your breath.
And again a long and slow inhale deep down into your body.
And a slow soft exhale.
Allow your body to relax and feel at ease.
Release any tension in the muscles of your face your shoulders your belly.
Soften your body and lightly lift up through your head.
Soften your mind.
Begin to visualize a small and perfectly spherical ball of light hovering just gently and softly in front of your chest about arm's distance away from your body.
Notice this ball of light and how bright it is yet also light and soothing.
Keep a gentle focus on this ball of light.
This ball of light is incredibly sensitive to fluctuations in your mind.
Starts to expand beyond its capacity when we allow excessive thoughts to run wild.
And it contracts and dims its light when our thoughts are filled with worry.
Soften your mind and soften your breath.
As you guide your awareness towards this ball of light notice how you can control its fluctuations by simply maintaining a gentle focus on it.
Allow all other thoughts to blur into the background.
Be with this ball of light.
If you notice it expanding or contracting with any thoughts that arise gently and softly guide it back with your focus.
Keeping your focus gentle so as not to contract in your body or create any tension.
Allowing your whole being,
Your body and mind to be soft and open so that this ball of light can glow steadily and brightly without fluctuating into extremes.
Keep your awareness with this ball.
Keep your mindful focus and mindful breath on the energy of this ball.
I'll return in a few minutes to guide you out of practice.
If your mind has drifted at all gently guide it back towards the light.
Notice how you feel in your body as you focus your attention.
You are empowered to choose where you direct your attention.
Start to visualize this ball of light energy gliding towards you.
Notice its soft warm glow.
And as it moves closer towards your body you feel its gentle warmth.
Your body welcomes and invites in this feeling of calm and balanced energy as the light softly floats into the center of your chest.
This ball of light connects you to your center of calm,
Inner peace,
Tranquility,
Steadiness and stability.
Without disturbing this sense of gentle focus and calm mind,
Slowly and easily receive the sounds of the space around you,
Allowing your awareness to open into your present moment reality.
As you allow yourself to become fully aware of your surroundings,
Rest for a moment in the peaceful knowledge that you are more connected to your inner light,
Your inner peace and ability to find calm.
And if you ever find yourself drifting into excessive thoughts or anxious thinking,
You can return to this feeling of calm connectedness by gently focusing your mind on your ball of light.
Invite some gentle movement into your body and just notice if you feel more open,
More connected.
We'll close practice here.
Thank you for the gift of your presence.
I wish you a beautiful day.
See you next time.
