Take this moment to prepare yourself into a comfortable meditation pose.
Slowly arrange yourself into the pose.
As you're in your pose,
Take this time to close to the eyes,
Feel the heaviness of them As you look into the darkness,
And while you're here notice how you feel.
Looking deeper into the darkness,
Begin to feel the breath,
Feel it slowly moving through the body.
Notice the sensation of your breath and how it feels.
Feel the heaviness of the body and the ground becoming heavier and heavier.
Notice that feeling,
And feel your breath moving deeper into the body,
Slowing through the breath as it moves deeper and deeper within you.
Notice what you feel in this moment,
Notice the emotion,
Breathe through it,
Allow it to expand and release as you breathe.
Feel how big the body is from within,
Feel how expanded the space is,
Feel how long and wide you are.
Notice that sensation,
Notice what you feel within this moment,
Feel it,
Remembering to breathe slowly,
And start to focus into the sensation of the body lengthened out from the top of the head all the way down towards your toes,
Feel how long you are,
Allow your breath to travel up and down very slowly,
Notice the space that you feel,
Allow the breath to travel from head to toe,
Toe to head,
Notice what you feel emotionally,
Allow that motion to travel through the lengthening of your body.
Inhale one way,
Exhale to the other,
Follow the breath,
And start to imagine your breath like wind,
Blowing to the north and blowing to the south on earth,
Follow the wind as it moves to the north,
It moves down south along earth,
Continue to envision what that feeling,
Slowing down through your breathing,
Feel the wind,
Feel that sensation,
Notice the density of the wind rising to the north,
Notice it as it goes down south,
Notice if there is a difference,
Notice if there is a different feeling,
Gently feel the wind pause into the center,
And gently take an inhale,
Holding on to the breath,
And gently release through the nose,
Feel the energy in the center of north and south,
Notice what into the center,
Breathing slowly,
Feeling a subtle sensation,
Notice the feeling,
Gently feel your breath like the wind,
Pushing over to the left side of your body as wide as it can,
And slowly moving all the way towards the right,
Keep feeling the wind moving in one direction and the other,
Inhale one way,
Exhale the other,
Notice what you feel,
Follow the sensation,
Breathing slowly,
Feeling the wind,
Notice what you feel emotionally,
Breathe through the emotion,
Feel the sensation of the wind,
And feel the wind moving to the east of earth,
And moving all the way to the west,
And keep feeling it moving from one end to the other,
Allowing it to widen and widen,
Feeling the expanded earth,
Follow the wind,
Notice what you see,
Notice how dense the wind is,
Notice how it feels towards the east,
And notice how it feels towards the west,
The more you deepen through your breath,
Notice what else you see,
Notice what else you feel,
Gently feel the wind pause into the center,
Take that gentle inhale,
Holding onto the breath,
Gently release through the nose,
Breathe through the center,
Notice what you feel,
The gentle sensation within,
Notice what you feel emotionally,
Breathe through the emotion,
Breathing slowly in and out,
Feel the center,
Allow your breath to expand it,
And your exhales to soften,
Notice how that feels the more you breathe,
Gently bring your attention to your heart,
Breathe through the heart,
Feel it expand and soften as you breathe,
Notice that sensation,
Take this moment to focus there,
Allow the breath to gently expand and slowly soften into the heart,
Keep feeling that,
Slow down through your breathing,
Now as if your heart is tight or relaxed,
Become aware of that sensation,
Feel the gentle heartbeat,
It may feel a little subtle,
But focus your attention towards it,
Beyond the breath,
Feel your heartbeat,
Notice that feeling,
And feel your breath dancing to the beat of your heart,
Feel that sensation,
Slowly start to hear your heartbeat,
As you breathe,
Allow it to echo through the mind,
Slowly getting louder and louder,
Listen to your heartbeat,
Breathing slower and slower,
Notice what you feel emotionally,
Breathe through the emotion,
And feel your heart like the core of the earth,
Feel the heat into the center,
Feel how bright it is,
Notice that heat,
Maybe envision what the core of the earth looks like,
Allow yourself to breathe deeper and deeper,
Feel the heat of that core,
And feel the beating of your heart,
Like the pulsing of the heat,
Notice that sensation,
Feel the energy of the light and its heat,
Becoming stronger and stronger,
Notice how that makes you feel,
Breathing deeper and deeper,
Notice that sensation,
Every time you inhale,
Feel the light and its heat of the core,
Expanding and expanding,
Beyond the core,
Feel the heat and the light expanding over the chest,
Below the ribs,
Below the throat,
Feel that sensation,
Notice how you feel,
As you inhale,
Feel it widening and lengthening,
Expanding more,
Feel it just below the chin,
Over to the elbows of the arms,
Down to the navel,
Feel that,
Feel it rounded in this area,
Feel the heat,
The pulsing of your heartbeat,
Breathing slower,
Noticing how you feel,
And pushing,
Widening and expanding it more,
Around the top of the head,
The hands of the arms,
All the way below the feet,
Feel that circumference,
Feel the heat,
Feel the light,
Circling around the body,
Breathing here,
Notice how that feels,
And pushing it even further beyond the body,
A couple of inches around the body,
And feeling every inhale,
Expanding it,
Wider and wider,
Away from the body,
Creating a circle around you,
Feel it growing and growing as you breathe,
Notice that feeling,
Breathing slowly,
Feel how far it is from the body,
As it circles around you,
And gently allow your breath,
To feel like wind,
On the edges of the light and its heat,
Going around in circles,
Around and around the body,
Inhale one way,
Exhale the other,
And follow the direction,
Around and around,
And take this moment to notice what you feel,
Breathing slowly,
Feel the sensation,
Notice the sensation,
Follow the breath,
Around and around,
Your whole body,
Gently from here,
Bring your attention back into your heart,
Notice what you feel in this moment,
Notice how expanded the heart feels,
Rounding around you,
Feel its vibration,
And its heat,
Throughout the body,
And gently take a very slow inhale,
Through the nose,
And hold on to the breath,
And release through the mouth,
Inhale slowly,
Hold on to the breath,
Release through the mouth,
Inhale slowly,
Hold on to the breath,
And release through the mouth,
Inhale slowly,
Hold on to the breath,
And release through the mouth,
And as you release,
Start to wiggle through the toes,
And through the fingers,
Rolling through the wrists,
Through the ankles,
And if you're lying down,
Gently make your way up to a comfortable C position,
Doing it very slowly,
Feel the heaviness of your sit bones,
Feel the spine extending up to the sky,
Soften the shoulders down,
Bring your hands together into a prayer pose,
Bring it against the heart,
Breathe through the nose,
In and out,
Notice what you feel,
Namaste
