And get into whatever position is comfortable for you,
Whether it's seated or lying down.
There are no real strict rules here,
No real right or wrong,
So whatever needs to happen will happen.
Last week someone told me they fell asleep,
And that's perfect if that's what needs to happen.
In your comfortable position and with soft eyes,
Attention inward,
We'll start with the breath.
So notice the breath.
As you breathe in and out,
See if you can tune into the sensations of the breath,
And notice whatever it is you can notice about the breath,
Temperature,
Depth,
Or speed,
Just beginning to check in.
Notice.
And as you keep breathing,
Allowing your breath to breathe,
Take that same noticing or awareness,
And do a brief scan of your body from head to toe,
Check in with where your body's at,
And you might notice if there are any areas or any sensations in your body in this moment that feels stronger than other areas.
Notice if there are any sensations that are calling to you in this moment.
And continue to notice that perhaps there are areas of tension or some slight pain or pleasurable sensation perhaps.
And notice noticing whichever part or parts of the body that feel just a little bit stronger,
You feel a little more sensation in those parts.
And if there are more than one,
Go to the one that is calling you the most.
And if there are none,
That's okay too.
You could go to the heart space.
Once you've become aware of area of sensation that feels just a little bit stronger in your body,
Get a little bit closer into it.
Again,
From that observer stance.
And we'll notice all that can be noticed about this area of sensation.
Continuing to create and tuning in now to notice the sensation.
What's it like?
Notice if it had a shape,
What shape would it be?
What other qualities can you notice?
If it had a color,
A texture,
What would that be?
And just see what comes to you.
Again,
Just noticing whatever happens here.
Continuing to be with that place of sensation.
Again,
Noticing any other information that comes to you has some sort of a shape,
A color,
Even a sound.
What temperature is it?
Be curious.
Once you have a sense of that,
The next step here is to imagine in your mind's eye,
Visualize that there is some light coming into your body through the top of your head.
Notice what color this light is.
You could make it your favorite color.
We'll imagine that this light is a healing light.
So in your mind's eye,
Notice that light coming in through the top of your head,
And it streams down through your body right towards that stronger sensation or shape.
And now you get to just sit back and notice what happens as you invite that light in,
As that light streams through.
Notice how it interacts with the shape or sensation.
Breathe here.
Continue to let this light in in your mind's eye,
And notice how it interacts with the sensation.
Maybe it changes it in some way,
Maybe it doesn't.
Just notice what the light wants to do and then what the sensation needs.
Needs what it wants to do.
Let's breathe here for some moments.
Let's rest here and continue to notice.
As even more light streams in in our mind's eye,
The light's coming in through the top of the head.
And notice what happens in the body.
Let it happen.
Coming back to the body,
And notice.
That same light now in the mind's eye,
Let's see what happens as we invite it to expand throughout the entire body.
So the invitation now,
As you continue to tune in and observe,
To fill the whole body with light.
And really see what that's like.
Where do you feel it?
How does it feel?
Take some consciously slower and deeper breaths here.
Resting as this beautiful light fills the whole body.
Notice where you are.
Come back to the body,
The breath.
Imagining the light now,
So it's filling your whole body.
Imagine it streaming outside of your body and surrounding your body.
So it's all over the inside of your body,
And now it's just outside your body and surrounding you.
You might imagine it holding you,
Kind of wrapped in the light,
Expanding a little bit outside of your body now,
In you,
All around you.
Let it hold you,
Protect you.
Notice that.
If there is an area of the body that is still calling to you or feeling some stronger sensation,
You could offer some compassion inward,
Right to that place.
Notice what that's like.
Beautiful.
And lastly,
We'll offer outward.
So the light in your mind's eye that you imagined filling your body and then holding or cradling your body,
You could now imagine it streaming outward in all directions,
Infinitely.
So all directions,
Far,
Far as you can imagine.
With that,
Because you all may offer some words outward.
In your mind again,
In your mind's eye,
Offering whatever it is that was needed inwards tonight,
Sharing that same thing outward now in the form of some,
Some word or words,
Just in your own mind that you'd like to share now.
You may come back to the breath.
Tuning in,
Being with the breath now as we bring our awareness back.
You might notice the qualities of the breath in this moment and how they are either different or not than they were 15,
20 minutes ago.
Continue to be with your breath.
We'll take a few more cycles here.
Beautiful.
Thank herself for showing up,
Giving this gift to yourself today.
And go very slowly,
Very gently,
If it feels okay to do so,
Begin to wake up the body,
Flutter the eyes open,
If they were closed,
Slowly and gently.
And as you come on back,
Again,
If it feels okay to do so,
To the physical room that you're in,
You could notice what the body's asking for in the form of a stretch and take a little stretch here.
Beautiful.
Thank you so much,
Everybody.
