Okay,
Begin by closing your eyes,
Taking a moment to observe how you've chosen to sit today and if there's any way you can make yourself a little bit more comfortable.
And then once you've got any wiggles out that you need,
Feel for deepening your breath.
We're going to watch the breath for several rounds,
Breathing in for the count of five and exhaling for the count of six.
Now I'm not going to guide you for this,
But we are going to go together to start with.
So everyone empty all of your breath out and then start filling up,
Breathing in for the count of five and then exhaling for the count of six,
Breathing in for the count of five and breathing out for the count of six.
Keep this going a few more rounds in your own time.
Take one final round,
Wherever you are,
Finish the one you're on and do one more.
And you may find that this naturally stays as your rhythm,
But as you continue to observe the breath,
Now be aware of the pause as you are completely filled with air and then as you pause and you're completely empty.
So breathing in as you were,
Noticing how it feels to be full of air just for a moment before you exhale and then noticing how it feels to be completely empty.
And with this awareness on the pause between the breaths,
How do you access your body?
What can you feel?
Where is that,
I say tension,
But where is that sensation of breath in?
Is it in the back?
Is it in the belly,
The hips,
The chest?
And again,
When you're empty,
Again,
Where do you feel that sense of emptiness of holding?
Perhaps it feels spacious being empty.
And just observing if the length of time that you can hold your breath is increasing.
And of course,
As soon as you need to take that breath in again,
You do so.
So just for these next few moments,
Playing with your own boundary and limit of pause with the breath out.
And as you breathe in,
Rather than it being a kind of like need to breathe,
See if it can be soft and controlled.
Trust in that you're doing it right.
Take a few more rounds of this.
Now let's all take this round together.
So empty all of your breath out,
Regardless of how full you are.
Come breathe in deeply.
Take a pause being full and then empty all of your breath out and hold for as long as you can being empty.
When you need to breathe,
Breathe back in.
And then after that round,
Just let your breath become into a natural state.
Still aware of it,
But becoming a lot more natural.
Bring your awareness with your mind into your heart center.
So you're just visualizing the space right at your heart and feel for a beacon of golden light like an orb right in the center of your heart.
And it might start off being a small ball of energy,
Golden light.
Just feel that radiation,
That radiant light flushing through the tissues in the heart.
And as you breathe now,
See if you can welcome this space,
This light,
Ball of light to grow and expand more fully into the heart space.
Then watching this ball of light,
As you next breathe in,
Breathe the energy,
The ball of light through the front of your heart and just slightly out of your body in front of you.
And as you exhale,
Guide this light back through your heart and then out of the back of your body.
So it's just slightly out of the back of you.
As you breathe in,
This energy of light comes through your physical body and out into the space in front of you just a little.
And as you exhale,
You gently guide this energy through your heart space into the back of your body.
Keep this going for a few rounds,
Breathing this energy into the front of you and exhaling out back.
Take two more rounds of this visualization,
Breathing in and the energy comes to the front of the body and just outside of the body.
And exhaling,
Allowing it to move through and come out of the back of the body.
Allow for this energy to come back and rest right in the center of your heart.
And as you next exhale,
Take this ball of light down past your diaphragm and just above the belly button.
And then breathe into this space just above the belly button,
Allowing this golden light to shine into the organs just above the belly button and below the diaphragm.
So you have your liver,
Your spleen,
Your stomach,
Parts of the intestines.
And allow for this light to become stronger and spread across the whole of this part of the abdomen.
If you're really in tune,
If you're really aware,
You might sense that one organ in particular is needing more nourishment and light.
If that calls to you,
Then feel free to work with that.
Breathing in now,
Welcoming this light come through the front of your body and just again in front of your belly.
And exhaling,
Guide this light back through the whole of your core and out of the back of the body.
Breathing in this energy of light moves forwards,
Exhaling energy of light moves back.
I'm going to stay here for a little bit exploring our breath,
Moving this ball of energy.
We've got to say the gallbladder also lives here.
Take another round,
This breath moving forwards and back.
And as you next breathe in,
Guide this ball of light back into the centre.
As you next exhale,
Guide this energy down deeper.
So it goes below your belly button.
So space of kidneys,
Of reproductive organs,
Of bladder,
Just shining this light into this space and into these organs.
Allow this energy to increase in vibrancy.
Then as you next breathe in,
Guide this light out of your body just in front of you.
Out of this space and exhale,
Let it wash through the body and out the back of your low back.
Breathing in,
Let this energy wash through into the front of your body,
Just in front of you.
And exhale,
Guide it back.
As you next breathe in,
Whenever that may be,
Guide this light back into the centre of this area.
And just hold it here for another moment as an invitation for you to lift this energy back up into your heart space towards your lungs.
Or if you feel where we have just been,
Any of these points we have just travelled into needs another moment of connection of energy of light.
Feel for taking that light there now.
Otherwise lift it back up into your heart.
Just staying either in the heart space,
Breathing this golden light into the heart or into a place that you feel needs a little bit more love and attention.
For a few rounds in a focused area,
Breathe back up to the heart and then using this heart energy for the function of our heart.
Feel this golden light to expand and be pumped through the rest of the body,
Using the blood and transporting this golden light all the way down through the legs,
To the feet and all the way down the shoulders,
Over the shoulders and down the arms to the fingers,
Up the back of the neck,
Over the skull and down the front of the brain,
Back of the brain and through the face.
And see in your mind's eye yourself as a beacon of golden light right now,
That you are fully absorbed in this light.
You're basking and bathing in this light,
Breathing in through the heart,
This golden light and exhaling it through the whole of the body.
And in the next three,
Two,
One,
This light enhances.
And as you bathe here in this golden light,
Feel that all of your cells are being purified,
Healed and cleansed,
That they are being restored to optimal health.
And if there is anywhere else calling in your body that needs this more than somewhere else,
Although your whole body is golden,
Feel for the vibrancy increasing in that area now.
Just notice if there's any subtle changes in your body.
As you breathe in golden light,
Feeling your whole body absorbed in this.
I'm going to take that visualization one final time,
Feeling this golden light in your whole being,
Breathing in this light exits your body and just comes in front of the whole body.
And exhales moves through you and comes out the back of the body.
And you might explore with this distance of how far it exits as if it's cleansing the field around you.
Breathing in this energy,
This light comes in front of your body and exhales,
Washes and passes through you and out the back of your body to the space around you.
Breathing in,
Let this energy move,
Exhale,
Move it back.
Breathing in,
Guide it forwards and exhale,
Shift it to the back.
And then lastly,
Bring it back into your body,
Into the center.
Hold it there for a breath.
Feeling yourself once again,
Ignited and alive with vitality,
With golden light,
Restoring yourself.
Take the deepest breath you've taken so far today.
And as you exhale,
Make this a long,
Smooth exhale and guide this light all the way from the crown of the head,
Let it wash all the way down and out through the feet into the air,
Leaving your body and being recycled back into the ground.
And know that this light is taking with it anything that is no longer serving,
Any toxic energy,
Toxic cells,
Disease,
Pain,
Suffering,
So that you may feel lighter,
More at peace and whole.
And once that light is fully exited your system,
Just come back to your breath,
Noticing how it feels to be,
Be back in your body.
You're seated,
Notice your right sit bone and your left sit bone.
And if there's more weight on one side,
Just gently guide it into center.
You're lying down,
Notice how the bones in the back feel.
Noticing the floor beneath you,
Whether it's your legs,
Connecting to the floor,
Your knees,
Your feet.
Then begin to take your awareness out into your environment with your eyes closed,
Observing the sounds that are far away.
Not judging them in any way,
Just noticing that they're there.
Might be birds or passersby or cars,
Just observing.
And then noticing the sounds closer to you,
Whether it's your body talking to you,
Your breath,
Sounds of floorboards,
Just observing again without judgment,
Just knowing they're there.
Noticing your eyes and just the color behind the eyelids,
A representation of what the light is like outside.
And take one last moment to feel into your body in its entirety.
Before you bring movements back through fingers and through toes,
You might bow the chin to the chest and gently flutter the eyes open.
Or you might like to lift the gaze and look up slightly,
Whatever works for you.
And just take in your environment for a moment.
Might welcome a sigh or a flutter of the lips.
And then you might engage in a full body stretch or any light movement that would feel good.
And just knowing that today in this meditation,
We have been using this golden light to heal purify and shift into a higher state of being and higher vibration.
I hope that it was of interest and insightful for you.
Have a beautiful day.
