First,
Take a moment to allow the body to settle,
Whether you're sitting up or lying down.
Just allow yourself to become comfortable.
With the eyes open or closed,
Beginning to welcome the sounds that you can hear,
Welcoming the feeling of the air on your skin,
The feeling of the body supported by the surface underneath it,
Settling into this space,
Into this present moment,
Perhaps affirming to yourself now,
I'm awake,
I'm safe,
And at ease.
As you rest here in stillness,
Beginning to become aware of a light shining on the top of your head,
Become aware of the sensation of that light on your head.
Notice the light moving down to the space between your eyebrows,
Down to the base of the throat,
The space between your collarbones.
Sense the light move over to the right shoulder,
Elbow,
Wrist,
To the tip of the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
And the light moves back up to the wrist,
Elbow,
Right shoulder,
Back to the space between the collarbones,
And over to the left shoulder,
Elbow,
Wrist,
To the tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger,
Up to the wrist,
Elbow,
Shoulder,
To the space between the collarbones,
And the light travels down to the heart center,
The belly,
Down to the center of the pelvis,
Over to the right hip,
Knee,
Ankle,
To the tip of the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back up to the ankle,
Knee,
Hip,
Center of the pelvis,
Over to the left hip,
Knee,
Ankle,
Tip of the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to the ankle,
Knee,
Hip,
Center of the pelvis,
To the belly,
Back to the heart center.
Your attention remains on the light in the heart,
Notice that the light grows,
Notice how it glows brighter,
And as you begin to deepen the breath,
That glow becomes warmer,
And like embers,
Starts to kindle a fire,
And with each breath,
The fire grows,
Burns brighter,
Becomes hotter,
Sense the power of the fire within you,
Welcome that feeling of strength,
And that feeling of strength begins to permeate your whole body,
And take a moment now to notice what your voice sounds like when you are confident,
Strong,
When you are able to change,
Be open to receive new ideas,
New inspiration,
New possibilities,
How does your voice sound?
Can you imagine yourself speaking out into the space around you,
Knowing you have the right to be heard?
You are welcome here,
In this space,
On this planet,
You are welcome,
You are important.
The breath is an invitation to remember that although things are always changing,
There is consistency in our awareness,
As we can observe the changes in our breath,
Our inhale and exhale,
So can we simply watch changes in our bodies,
Our thoughts,
Our feelings,
It is you that is constant and powerful.
Notice now the flow of the natural breath.
Notice its movement and flow within your body,
Body that is supported by the surface underneath it.
Become aware of the sounds around you,
The sensations in the body.
Become aware of the space around you,
Gently opening the eyes here,
Welcoming in the sights,
Coming back to a fully awake state.
And before resuming your day,
I invite you to affirm knowledge,
That fire and strength that always resides within you.
The practice is now complete.
