Find yourself in a comfortable position,
Either seated or lying down in a way that feels easy and nice for you.
As you find your position,
Gently closing your eyes and beginning to breathe and focus on your breath.
Bringing your attention to your body and how it feels and letting relaxation wash over you and continuing to breathe at a slow and comfortable pace that works for you.
Maybe your palms are facing up in your lap.
Maybe they're on your knees or resting by your side.
And maybe their palms facing down,
Whichever feels the most comfortable and loving to you.
With eyes closed.
Let's take three deep breaths in and out together.
Deep breath in,
Filling up all the corners of your lungs.
Breathing in and holding at the top and then release.
Again,
Breathing in bigger than the last.
Breathing into all of the corners of your lungs,
Maybe even filling up other parts inside of you,
Corners that are a little dark and unvisited.
Feeling expansion,
Holding at the top and release through your mouth.
And the third breath will be your biggest and deepest breath that you've ever taken.
Filling up any areas of darkness,
All of the corners inside of you.
Holding at the top and releasing through your mouth.
The biggest release pushing out all of the air.
We'll take one more breath together.
On this breath,
Breathing in light.
All of the light filling up inside of you.
Every corner radiating through your body.
With your exhale,
Releasing anything that no longer serves you that you'd like to let go of.
Any darkness,
Exhale through your mouth.
Now breathing at a pace that is comfortable for you.
Focus your attention on your abdomen.
Imagining a bright light within your abdomen,
Above the navel.
And it's a bright fiery sun ball of light radiating light and bright and warm.
Envisioning your body filling up with that light that is being created in your center.
And the light is shining into all of the corners of your stomach,
Your chest,
Expanding and filling up your arms and your legs,
All the way down to your fingers and toes,
And into your head.
Envisioning yourself as this bright light filled being filled up from within.
Continuing to breathe and placing your attention on your light filled self.
Now the light is able to move through your body so much that you have more to give because you are filled from within.
Please take a moment to think of someone in your life that you would like to share some of this light with.
Perhaps it's a friend,
A family member,
A co worker,
Or even someone who you just cross paths with,
Who could maybe use some of this light in their lives.
Envision that person,
Seeing them.
Now envision this light,
Going up and out from your head and creating an arch and going into them through theirs.
Envisioning this light filling them up,
Washing over their body and seeing their face.
When they receive this light,
Knowing in this moment that they're loved.
Everything is okay.
And they are perfect exactly as they are.
Continue envisioning this ray of light from your head into theirs and their body,
Filling them up as they sit there and receive.
And maybe they smile.
Maybe they feel warm.
But they know in this moment that it's all okay.
Continue to visualize this person receiving this light,
And this warmth,
And this love.
Even though they may not know what it's from,
They're receiving it,
And they're thankful,
And they needed it in this moment.
As you continue to breathe at a pace which is comfortable for you.
Envisioning this light transferring from you to them.
Take a moment to sit in this gratitude.
This loving experience and giving unconditionally,
With no expectation of return.
Because you have filled up from within in yourself,
And we're able so much so to then have some pour out into the world around you.
We'll take three more deep breaths in and out at a pace that is comfortable and perfect for you.
And on your last breath out,
Releasing through your nose and set up your mouth.
Taking a moment to recognize,
Taking this time for yourself today.
And how that feels.
Maybe it feels warm.
Maybe you have a soft smile on your face.
Maybe you feel connected,
Or more at ease.
Slowly,
Returning your attention to your body.
Feeling your hands resting on your legs or your lap,
Your body against the floor,
Or your chair,
Or perhaps your bed.
Feeling your breath,
Slowly returning awareness to your surroundings.
Maybe the noises.
Maybe the birds.
Anything in this world that you can hear.
And whenever you're ready,
Slowly opening your eyes and thanking yourself for taking this time today for yourself and for others.
Thank you.
