Welcome to this meditation.
Find a comfortable seat where you can relax your legs and straighten your spine.
Place your hands into your knees or into your lap.
Relax your shoulders and close your eyes.
Take a few deep breaths in and out.
And then close your mouth and keep breathing through the nose.
Just let your breath flow naturally and bring all of your attention to your nostrils to observe your natural breath here in your nose.
Notice the gentle movement of your breath in the nostrils.
And then follow your breath deeper into your body.
Observe the movement of your breath in the throat,
Relaxing the shoulders with every exhalation that takes place.
And then drop further down,
Feeling into your heart space,
Into your chest.
Notice the expansion of your chest with every inhalation,
The widening of your lungs,
And the sense of deep relaxation with every exhale that you take.
Notice your ribcage further down to the sides of your upper body.
And observe also the expansion of your ribcage to the sides.
And then you sink even further down into your abdomen,
Relaxing your upper abdomen and your lower abdomen,
Feeling the movement that's invoked by the breath,
The rising and the falling of your abdomen.
Notice your lower back,
Your mid-back,
And your upper back,
The neck.
Bring your awareness to the crown of your head.
Imagine this bright white light just in the middle of the crown of your head.
Try to feel the light,
The gentle warmth.
And then imagine that this light is pouring down,
Not only touching and caressing your body from the outside,
But also flowing within the body,
From the crown of your head to the tip of your toes.
Be infused by the light.
Feel how you are held by the light.
Now bring your awareness back to the natural breath.
Begin to lengthen your breath,
Introducing gentle movements within your body,
Letting the movements become bigger and bigger,
Noticing the ground beneath you.
And then bring the palms of your hands together in front of the heart.
Connect to a sense of gratitude,
Gratitude for yourself,
Having shown up to meditate.
Thank you for being part of this journey.
Hari Om Tat Sat
