So let's start with a cleansing breath here.
Imagine inhaling through your toes to the top of your head and then exhaling down your body back out through your toes.
Let's repeat this several times as you imagine filling your body with positive vibration on the inhalation.
On the exhalation,
Release any residual tension.
Good.
Let's do one more.
Positive energy in through the toes,
Filling your body all the way to the top of your head and then exhale down from the top of the head out through your toes,
Releasing any tension out with the breath.
Good.
Now begin visualizing a blue or white light at each of the 61 points.
And let's begin.
Inhale to the point at the center of your forehead now.
Inhale.
Breathe in to the center forehead and visualize a blue light at the center of your forehead.
Good.
And on the exhale,
Release the breath and shift to the hollow of the throat.
Breathe in to the hollow of the throat,
Illuminating that point with a blue light or a white flame and then exhaling,
Shifting to the right shoulder joint.
Good.
Exhaling,
Shift to the right elbow joint.
Exhale,
Shifting to the right wrist joint.
Exhale to the tip of the right thumb.
Exhale to the tip of the right index finger,
Illuminating the tip of the right index finger.
Now exhaling,
Tip of the right middle finger.
Good.
Breathe in,
Exhaling to the tip of the right ring finger,
To the tip of the right pinky finger,
The right wrist joint.
Inhaling,
Imagining the illuminating blue flame or white light,
The right wrist.
Exhaling and shifting to the right elbow,
Shifting to the right shoulder joint.
Good.
The hollow of the throat.
Breathing into the hollow of the throat.
Exhaling,
Shifting to the left shoulder joint.
Breathe in to the left shoulder joint.
Exhaling to the left elbow,
The left wrist,
The tip of the left thumb,
Index finger,
The tip of the left middle finger,
The tip of the ring finger,
The tip of the left pinky finger,
The left wrist,
The left elbow,
Left shoulder,
The hollow of the throat,
The center chest,
The solar plexus just above the navel,
The center of your abdomen,
The center of your abdomen,
Illuminating center of your being.
Shifting to the right hip joint,
The right knee,
The right ankle,
The tip of the right first toe,
Second toe,
The tip of the right third toe,
The fourth toe,
The tip of the right fifth toe,
The right ankle joint,
The right knee,
The right hip,
The tip of the tailbone.
Inhaling to the very tip of the tailbone,
Illuminating that point.
Exhaling to the center of the left hip joint,
The left knee,
The left ankle,
The tip of the left first toe,
The tip of the left second toe,
The third toe,
Fourth toe,
The left fifth toe.
Inhaling to the tip of the fifth toe,
Illuminating,
Exhaling to the left ankle joint,
The left knee,
The left hip joint,
The center of your abdomen,
Breathing in,
Illuminating center of your belly,
Shifting to the solar plexus,
Center of your chest,
The hollow of your throat,
The center of your forehead.
Now let's illuminate all 61 points.
Notice your body illuminated and then narrow your eyes.
Our focus now to the flow of your breath.
Bring your full attention right to the base of your nostrils here,
Feeling your full awareness,
Witnessing the flow of your breath,
Just allowing a natural easy rhythm of breathing without trying to control it in any way.
Let each breath take its own shape in its own time.
And if you'd like,
You can add a mantra.
In concert with your breath,
Just mentally silently,
You can use the sound of SO HUM or MI HA or a mantra of your own choosing.
Good.
Now releasing the mantra.
Just take this pause and notice how it feels to be relaxed and aware and awake.
Notice the space of your mind.
Let's begin to take in our senses,
Noticing your body.
Feel the weight of your body in your seat.
Start to notice all the points of contact with your chair,
Your cushion,
The floor,
Whatever's touching your body.
And then start to deepen your breath.
Good.
Inhale through your nose,
Full breath,
And then exhale out through your mouth,
Releasing the breath.
Make a sound.
Good.
And then let's start to move.
Wiggle your fingers a bit.
Good.
You can start to move your body in your seat.
Your seat,
Just with a gentle sway back and forth.
And then getting ready,
Opening your eyes,
Slowly beginning to take in the space around you.
Welcome back.
Namaste.
