Make yourself comfortable.
Whether you're lying down or sitting,
Allow your body to relax.
We will start with three sounds of the bell to bring our mind back to our body.
Breathing in.
I know I am breathing in.
Breathing out.
I know I am breathing out.
I know I am breathing in.
Breathing out.
I know I am breathing out.
I'm aware of my abdomen rising and falling as I breathe in and out.
My breath comes in and out like waves on the ocean,
Relaxed and peaceful.
Breathing in,
I'm aware of my whole body.
Breathing out,
I smile to my whole body.
I'm in touch with the areas of my body that are in contact with the floor or the bed or the chair.
I can feel my heels,
The backs of my legs,
My back,
My arms,
My hands.
How do I feel in my body?
With each breath,
I feel myself relaxing deeper and deeper.
Letting go of planning about the future.
Letting go of worries,
Thoughts and fears.
Breathing in,
I go back to the island within myself.
There are beautiful trees within the island.
There are clear streams of water.
There are birds,
Sunshine and fresh air.
Breathing out,
I feel safe.
I enjoy going back to my island.
Now I bring my attention to my eyes.
Breathing in,
I'm aware of the tension around my eyes.
Breathing out,
I let the muscles around my eyes relax.
My two eyes are a gift.
With my eyes,
I can see a paradise of forms and colours.
I can see birds flying.
I can see flowers blooming.
I send love and gratitude to my eyes.
The sun is rising in the east and the feathered flutes begin trilling in the trees.
And I sing to love.
Sing to give love.
Sing to hold love.
Sing to be love.
In the morning,
Thank you,
Thank you.
In the evening,
Thank you,
Thank you.
In the middle of the day,
Thank you,
Thank you.
In the deep,
Dark night,
Thank you,
Thank you.
The sun is shining in the south and I breathe you in.
I breathe you out.
And I breathe in love.
Breathe out to give love.
Breathe in to hold love.
Breathe out to be love.
The sun is setting in the west and the birds begin to sing their rhapsody of rest.
And I rest in love.
Rest to give love.
Rest to hold love.
Rest to be love.
In the morning,
Hallelujah.
In the evening,
Hallelujah.
In the middle of the day,
Hallelujah.
In the deep,
Dark night,
Hallelujah.
And I sing to love.
Sing to give love.
Sing to hold love.
Sing to be love.
Breathe in love.
Breathe out to give love.
Breathe in to hold love.
Breathe out to be love.
Rest in love.
Rest to give love.
Rest to hold love.
Rest to be love.
Breathing in,
I'm aware of my mouth.
Breathing out,
I allow my mouth to relax.
My lips are the petals of a flower.
I let a gentle smile bloom on my lips.
I feel the tension in my jaw release and I allow my throat to relax.
I wish I were a poet so that I could express what I,
What I like to say.
I wish I were an artist so I could paint a picture of how I feel,
How I feel today.
My love has no walls on either side.
That makes my love wider than wide.
I'm in the middle and no,
I can't hide.
Breathing in,
I feel my two arms.
Breathing out,
I allow my arms to relax completely.
My upper arms.
My elbows.
My forearms.
My wrists.
My hands.
Each of my fingers.
My thumbs.
Letting all of the muscles relax.
Breathing in,
I feel lucky to have two healthy arms.
Breathing out,
I smile to my two good friends.
Eastern sun,
Melt the cold from my bones.
Curtain rise.
Take the darkness from my eyes.
Breathing in,
Pulling life into my lungs.
As a child,
I am born again.
Now I bring my attention to my heart.
Breathing in,
I send love to my heart.
Breathing out,
I smile to my heart.
My heart keeps me alive.
It is always there for me.
It beats for me.
Constantly.
Breathing in,
I know my heart loves me.
Breathing out,
I promise to live in a world where I can be myself.
In a way that will allow my heart to be healthy and strong.
As I began to love myself,
I recognized that my mind can disturb me and it can make me sick.
But as I connected it to my heart,
My mind became a valuable ally.
Today I call this connection wisdom of the heart.
We no longer need to fear arguments,
Confrontations or any kind of problems with ourselves or others.
Even stars collide and out of their crashing new worlds are born.
Today I know that is life.
Breathing in,
I feel my right and left legs.
Breathing out,
I let my two legs relax.
I release all the tension in my legs,
My thighs,
My calves,
My ankles,
My feet and my toes.
My legs are a miracle.
They are always there for me.
I send my love and care to my legs.
Peace within me.
Peace surrounding me.
Peace from me.
By thy grace,
Let there be peace.
By thy grace,
Let there be peace.
Now I bring my attention to a place in my body that may be sick or in pain.
I take this time to be aware of it and send it love.
Breathing in,
I allow this area to rest.
Breathing out,
I smile to it with love and care.
I know there are other parts of my body that are strong and healthy.
I allow the stronger parts take care of the weaker ones.
I feel the support,
Energy and love of the healthy parts of my body.
As I breathe in,
I know my body is a miracle.
As I breathe out,
I let go of any fear or worries that I hold in my body.
Breathing in and out,
I smile with love and confidence to the area of my body that's not well.
Breathing in and out,
I smile with love and confidence to the area of my body that's not well.
For all of these simple things and much more,
A flower was born.
It blooms to spread love and joy,
Faith and hope to people forlorn.
Inside every man lives the seed of a flower.
If he looks within,
He finds beauty and power.
Breathing in,
I feel my whole body deeply resting.
Breathing out,
My whole body feels light.
I have nowhere to go,
Nothing to do.
I am as free as the clouds floating in the sky.
May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face.
The rain fall soft upon your fields and until we meet again,
May God hold you in the palm of his hand.
Now I bring my attention to my abdomen.
I am aware of my abdomen rising and falling.
My breath comes in and out like the waves on the ocean,
Relaxed and peaceful.
Take your time to gently wake yourself up.
Give yourself a massage.
Move slowly and mindfully and allow the sensations return to your body.
Moving your fingers and your toes.
Giving yourself a hug.
Giving yourself a hug.
Giving yourself thanks for taking the time to nourish your nervous system,
To bring your mind,
Your body,
Your emotions into unity.
Allow yourself to come home.
Home to your body.
Enjoy the sound of the bell.
It will close this meditation.
