All right,
So let's go into it.
If they're not already,
I invite you to close your eyes.
Begin to collect the energy,
The attention inward now,
Starting with the breath.
So just notice your breath in this moment as your breath breathes itself naturally.
Just begin to tune in,
Be with it,
And notice what it's like moment to moment.
So for example,
Is the breath cool or warm in this moment?
Is it feeling fast or slow,
Shallow or deep?
Whatever else you can notice,
Just notice and let be.
So without judging,
Just taking a look,
Observing whatever's up right now.
Continuing to breathe and be with and notice.
And as we pay attention to,
Things might shift on their own.
So just by attending to our breath,
We might notice a natural slowing or deepening.
Whatever's happening,
Just let that be.
Continuing to breathe,
Allow and notice.
When the mental chatter comes,
That's really normal.
So just notice that,
Notice if it's judgment or planning or worrying or whatever else might be happening in the mind.
And then come back to the voice,
My guidance,
My voice,
Come back to the breath.
From here,
The attention and energy that's on the breath will begin to shift it into the body.
So on your own time,
Scanning your body,
Head to toe,
Toe to head,
Scan through inside and just notice where you feel sensation right now.
Perhaps there's a particular area of the body this evening that,
An area where more is felt or that might be calling to you.
So as you continue to scan through your body,
Just notice.
Notice where more is held.
Notice where you're feeling sensation most right now.
And then slowly,
Gently,
We get a little bit closer to that part.
No need to go right in,
Especially if it's an uncomfortable sensation.
Just getting close to the edges as an observer and begin to notice what is happening here?
What is this sensation like?
So,
For example,
If this sensation has a sensation had a colour or texture,
What would it be?
Invite a visual along with this sensation.
If it had a shape,
What would it be?
If it had a size,
Just notice.
Notice what comes to you without forcing or creating anything.
Just allow material to flow to you through this stronger sensation in your body.
And we'll just breathe here for a moment as you continue to notice,
Visually just noticing anything at all that you can notice about this area.
You might place one or both hands on this part of your body if it feels nourishing.
Continue to be with and just notice whatever is there.
Getting a sense of visually,
Metaphorically,
Colour,
Size,
Shape,
Texture,
Even sound.
Notice and let it be.
Once you have a sense of this,
There is an invitation.
If you weren't able to sense a kind of shape,
Colour along with this sensation,
That's okay too.
You can just choose any part of your body to do the next part of this practice with.
So with either this shape slash colour or any part of your body,
An invitation now to,
Through the crown of your head,
Imagine there's a light coming through your body.
So we're using visual imagery here in the mind's eye.
Imagine your favourite colour of healing light coming through the crown of your head,
Streaming through your body right to this shape or part inside of your body.
So just imagining that,
Seeing that,
And then noticing what happens as this healing light streams through the body and interacts with the shape or with that part.
Just notice whatever is going on,
Wherever you are,
It's okay.
Imagining this beautiful healing light,
You get to choose the colour.
Again,
Streaming in through the crown of the head.
It's infinite,
So allow a lot of it,
A lot of light to stream through,
All through your body to interact with that shape.
Notice how the shape or part changes or not.
Just check it out,
Whatever is going on.
We'll rest here in presence for a moment in your mind's eye,
This light continues to stream through the body.
Breathing,
Being with,
Noticing,
Allowing.
Allow this light to continue to interact,
Resonate with that shape,
Maybe it dissolves it,
Maybe something else happens.
Just notice.
And next,
Allow the light to fill your whole body.
Just noticing,
Filling your whole body,
And you might even imagine now that the light surrounds you,
Like a gentle holding or imagining it like an orb of light around your body.
The light is not only within your body now,
It's streaming outside of your body too,
Holding or protecting.
Notice what that's like.
Notice how it feels.
And now,
Just as we breathe here,
We'll rest in presence,
Allowing our systems to settle some,
To be held,
Nothing to do.
And notice.
And there's no right or wrong.
So wherever you are right now,
It's okay.
We'll go one step further before closing.
So,
The light that is inside of your body now and all around,
Imagine that it's reaching outward too,
And you may send it or share it as far and wide as feels nourishing.
So,
Not only is that cleansing,
Supporting your system now,
Send it out,
Perhaps to those who you love most,
Perhaps to those who need it the most.
Perhaps to all beings.
And notice what that's like to share it outward.
Take that beautiful noticing now,
That mindful awareness and place it back on the breath.
Notice what the breath is like in this moment.
Allowing it to be as it is.
Maybe it's exactly the same as it was 10 minutes ago.
Maybe it feels different in this moment.
Just notice and let it be.
And you have choice perhaps allowing the breath to breathe itself naturally,
Perhaps playing around with now intentionally slowing down and deepening the breath here.
So,
I want to take a few breaths here in this meditation,
An invitation to send some extra breaths and extra love to those parts of the system that need it the most.
Internally,
Extra love,
Extra breath.
And finally,
If it feels nourishing,
Sharing outward,
Extra love,
Extra breath.
We'll begin to let this meditation go.
Thank yourself for showing up.
Slowly,
Gently,
We come back through the body.
So,
Notice what your body needs right now.
A little stretch or movement.
You could keep the eyes closed if you like.
Maybe you want to go to sleep and sign off right now and that's totally cool.
If you'd like,
Slowly,
Gently open the eyes back up again,
Coming on back to this space here.
