Hi there and welcome to your meditation.
This is a quick meditation you can do just to get yourself calm,
To feel a little bit more peaceful,
A little bit more centered.
So go ahead and take a moment to get comfortable,
Whether that's sitting or lying down.
Maybe your hands are resting in your lap.
Or maybe you want to place them on your chest or on your belly.
Just allowing your body to land in the present moment.
Allowing everything to get a little heavier,
Letting your arms and your shoulders go,
Let your legs go.
And begin to deepen your breath.
Just taking a moment to land here and pay attention to your breathing.
See if you can deepen your inhales so that they fill your belly.
And lengthen your exhales.
Deep long inhales in through the nose.
And long,
Soft exhales.
Out of the mouth.
And noticing.
If you can just let go a little bit more.
Releasing some tension in your head or your neck.
Maybe you notice that your fingers are clasped and just letting them go.
Notice what it feels like.
For your body to be touching whatever surface it's touching.
Maybe it's the floor,
Maybe it's your mattress.
What does that feel like underneath you?
What do your clothes feel like on your skin?
As you take these long,
Deep inhales and exhales,
Do you notice any sensations in your body?
Just allowing all of this information to settle.
And allowing yourself to maybe feel or envision.
A white soft light that's right above your head.
And it's just waiting for your permission.
This light is made up of life.
Of peace,
Of calm.
All of the particles,
Its energetic makeup,
It just holds the energy and the frequency of calm.
And you can gently gesture or ask for this white light.
Begin to become part of you.
Allowing it to melt into your system,
Sink into your body.
Almost like a lotion that just absorbs through the skin.
Notice that as soon as you ask this light begins to descend over the top of the head.
And begins to melt down your neck and shoulders.
It rolls down your arms and your hands.
And when you breathe in,
It gently covers your chest.
And slowly rolls over your back.
And it's just encompassing you in this soft whiteness,
This soft white light.
Rolling over your legs and your feet.
And all I want for you to do is to take a moment and soak in this feeling of being completely encompassed,
Absorbing this soft white energy.
Breathing it in and out through your pores,
Through your lungs,
Through your mouth and your nose.
Expressing gratitude and noticing how it slowly dissipates now that it's absorbed into your system,
Now that it's present in your body.
Taking another big,
Deep breath in.
Exhaling audibly.
And beginning to come back into your body.
Maybe clenching your hands,
Twitching your fingers or your toes,
Slowly rolling your head from side to side or shrugging your shoulders.
And as you come back into the body and gently bat your eyelashes open,
Noticing how your body feels now,
How your heart and your mind feel now.
Knowing that you can come back to this practice whenever you need to feel some peace and calm.
