Take a moment to find your seat for meditation.
Allow the spine to be long so that you feel both alert yet relaxed at the same time and then just quietly scan through the body.
Notice whether you are holding on to any unnecessary tension,
If there's any gripping or holding and then just allowing that to soften,
Release.
Especially the muscles around the eyes,
The space between the eyebrows,
The jaw,
The shoulders and the belly.
Let the belly be nice and soft and then bring your awareness to your breathing.
Slow steady breaths in and out through the nose,
Taking a moment here to iron out any creases in the breath to allow your breathing to become one long continuous flow,
A steady stream of breath moving through you,
Consciously beginning to breathe a little deeper,
A little fuller than you might normally breathe and then once you have a handle on the breath,
Start to count each inhale and each exhale for a count of six.
A steady even tempo to your counting and a smooth quality to the breath.
Six on inhale and six on exhale.
Balanced breath,
Balanced body,
Balanced mind.
Just noticing here how each inhale is rejuvenating and replenishing whilst each exhale is soothing and calming,
Helping you empty and let go.
Next time you reach the top of your inhale,
Just add a three count pause,
Same at the bottom of your exhale,
So that the breath count now becomes 6-3-6-3.
Each time you pause at the top or the bottom of the breath,
There's an opportunity to relinquish all tension,
There's a moment to pause and consciously soften,
To let go of holding or gripping in the body or in the mind.
Each pause a reminder that nothing else is required of you in this moment other than to just breathe.
Each pause a moment of surrender,
Quietude,
Just knowing that simply by breathing this way you're encouraging all systems in the body to start to come back into harmony,
Into balance.
Take one more round of breath like this,
Then begin to wind your breath count in so that you're breathing 4-2-4-2,
Should feel a little easier now.
Then winding the breath count in once more so that you're breathing in for two,
Pausing for one,
Breathing out for two,
Pausing for one,
So that the breath is almost a whisper.
Effortless breath,
Good job.
Let go of the counting,
Allow the counting to dissolve,
Just feel your body return to its natural rhythm of breath.
You do not have to do or control a thing,
Just allow the body to breathe itself,
Let the body breathe.
Then start to shift your awareness just above the crown of the head,
Let your internal gaze travel here and see,
Sense,
Imagine or feel a golden shower of sunlight filling you up,
Entering through the crown of the head,
That steady stream of golden sunlight travels right down to the tips of the toes,
That warmth,
That light filling through the feet to the ankles,
Steady stream of golden sunlight filling up the lower legs to the knees,
That shower of warmth,
That sunlight traveling down through the thighs,
Filling up to the hips,
The belly,
The lower back and the torso,
Shower of warmth,
Carrying with it a sense of comfort and ease as it fills through the chest and the upper back,
Right into the shoulders,
Down the arms to the tips of the fingers,
Steady stream of golden sunlight filling palms of hands,
Backs of hands,
Wrists,
Forearms,
That light,
That warmth filling the upper arms,
Through the neck,
The face,
The back of the head,
All the way up to the crown of the head,
That steady stream of sunlight fills the entire body now,
With it a sense of warmth,
Comfort and ease,
Filling you so fully that it obliterates the skin's surface and begins to fill the room that you're in,
That warmth,
That sunlight,
That golden glow,
Expanding to fill the building you're in,
The street you're on,
Flow of golden sunlight expands farther and farther,
Filling the entire country you're in,
Keeps expanding,
Keeps expanding,
Steady stream of sunlight filling you,
Filling the world,
Filling you again,
And then as if you could send sunbeams of light out to those who need it most right now,
Again see,
Sense,
Feel or imagine a stream,
A sunbeam of light,
Traveling out to a certain someone or cohort of people,
Anyone who could do with a little more warmth,
A little more love in their life right now,
Send them some sunshine,
Send them light,
Good job now start to slowly bring your awareness back to your body and just for one last minute pause and bathe in that light,
As if you could drink the sunlight in through your skin,
As if you could soak right down into it,
Remind yourself how important it is to connect to this space,
This space of inner light and then just start to bring your awareness back to your surroundings,
Sense the support beneath your sit bones,
Feel the temperature of the room on your skin,
Texture of your clothes,
Sense the skin that you are in and then very gently start to rub the fingertips together,
Start to wiggle the toes,
Start to re-embody your body,
Bring the palms together and just gently rub heels of hands to fingertips a few times to generate a little bit of heat,
A little bit of warmth in the hands,
Once you feel that warmth place the hands anywhere on the body that feel they could fill with just a little more sunlight,
Just a little more warmth and comfort and when you're ready take your time,
Slowly blink open the eyes and come back to the space that you're in now.
