So when you're ready,
Let's go ahead and light up a candle.
Find a comfortable seat position and if you don't have a candle,
Don't worry.
You can use the one on the screen.
But do get comfortable.
Sit on a chair,
Sit cross-legged.
Turn down the lights if you're practicing it in the evening.
So now that we've found our comfortable position to start our meditation.
Just noticing how you feel today.
Checking in physically,
Mentally,
Emotionally.
Notice if there's anywhere that you could shuffle.
To feel that a little bit more comfortable,
Shuffle into your seat.
Perhaps just take a bit of movement side to side,
Back and forth.
And maybe rounding a circle.
And perhaps just take a little neck roll.
And with the eyes open,
Let's just focus in on the eyes.
And just open the eyes wide and then blink them shut.
Let's do that a few more rounds.
Opening the eyes wide and then closing the eyes shut.
Nice,
And then just gently giving the eyes a little blink.
And then we want to look up and then look to the side.
Doesn't matter which side.
Just with the eyes,
Looking down with the eyes.
Looking to the other side.
I'm just going to do that in your own pace just again.
Focusing in on the eyes.
Perhaps as you look to each side or down or up,
Just noticing what you see.
Nice,
And the next time that you look up,
Just giving your eyes again a gentle blink.
And then starting to look at your candle or the candle on the screen.
Noticing how the flame dances.
Noticing the colour of the flame.
Blue,
Orange,
Yellow,
White.
Perhaps notice the boundary between that light and to the air.
How it fades and how it dances.
Noticing the shapes that the fire makes.
Making your own observations as you watch the flame with a soft gaze.
So start to soften the eyes.
And as you soften the eyes,
Softening your gaze to look at the candle.
Watching the warmth of that flame.
And continuing to watch the flame dance.
Through your soft gaze,
Observing and allowing the flame to take focus.
Don't worry if your mind wanders off.
Just gently guide yourself back to watching the flame dance.
And when you are ready,
You might choose to stay seated.
Or if you feel a bit uncomfortable,
You might choose to lie down.
And as you do that,
Closing the eyes,
Feeling that vision.
Or visualising the candle.
So then your mind's eye,
The flame burning.
Imprinting that image of your candle into your mind's eye.
Visualising that flame dancing in your mind's eye.
The warmth,
The colour.
The way it intertwines with the air surrounding it.
Watching the flame dance.
And as you watch the flame dance,
You might visualise that flame getting warmer.
Perhaps each breath in,
That flame getting bigger.
Feeding the fire.
And each breath out,
It dances its flames.
Arms of fire wider.
Licking the air.
Flickering as it dances.
And as it dances and it gets brighter and warmer.
That warmth spreads across your forehead.
Relaxing your forehead and your eyes.
As your eyes are closed.
Relaxing your cheeks and your temples.
And your jaw,
Softening your mouth,
Jaw,
Chin.
Relaxing your head.
Relaxing your neck as your shoulders soften.
Sink away from your ears.
Relaxing your arms all the way down to the fingertips.
As you next breathe in,
Feeling the belly and chest expand.
And as you exhale,
Softening the belly and chest.
And perhaps igniting that fire a bit more.
Letting go of the hips as the legs relax,
Softening.
Thighs,
Knees,
Calves,
Shin,
Feet.
And all 10 toes.
And as your body relaxes,
You might visualize that warmth and that golden light from the candle.
Intertwining,
Providing warmth to every single cell of your body as you radiate that golden light.
And you might continue to visualize as you breathe in now,
Your whole entire body glowing with this warmth and light.
And as you exhale,
Radiating that light outwards.
And as you feel your body visualizing this glow.
Noticing your fingers and toes,
And with that warmth and energy starting to wriggle fingers and toes.
You might take a deep breath in and stretch the arms and stretch the legs.
And exhale to just give yourself a big hug and squeeze.
Still keeping your eyes closed,
Bringing the palms together.
And gently just bringing the hands together to rub the palms,
Creating some warmth in between the hands.
And gently placing those hands over the eyes.
Gently blink the eyes open into the warmth and inviting light back in.
Thank you for sharing this time together,
Joining me in our meditation practice.
Hope that you have a nice day.
Take care,
Bye.
