Let's begin by finding a comfortable position.
Slowly move different parts of your body and see how this feels.
If you are sitting you might rock gently and slowly from side to side or forwards and backwards,
Or you might like to slowly turn your head from side to side.
Make some movements that feel right for you today.
How does your body feel as you change positions?
Keep noting how your body feels each time you adjust it and make a movement until you find that position that is just right for meditation today.
Slowly begin to let the movement settle as much as possible and know that you can adjust or move whenever you need to.
This is your meditation.
Come aware of your spine,
The full length of your spine.
Is it as relaxed and straight and comfortable as possible?
Keep making any adjustments you need to.
Take a look around the space you are in.
What objects can you see?
How close or how far away are they from you?
As you do this,
What colors are getting your attention today?
Do you happen to see your favorite color?
If you feel comfortable,
Gently and slowly let your eyelids close.
Let your eyelids rest however they would like for today,
Knowing you can open your eyes at any time if you'd like to.
Can you hear any sounds?
Are there sounds off into the distance?
Can you hear sounds that are close by or in your body?
Are there any quiet moments in between the sounds?
Bring your awareness to your mouth and notice if you can taste anything in your mouth right now.
You might like to move your tongue around as you do this.
As you breathe in through your nostrils,
Are there any smells that you can notice right now?
Or is there an absence of smell?
Become aware of the feeling of your clothing touching your skin,
And also be aware of the parts of your skin where there is no covering.
Can you notice the difference?
How do your legs feel right now?
Which parts are touching the floor and which parts aren't?
Become aware of the floor beneath you,
So strong and stable,
Holding you up.
Bring a little smile to your face,
And notice how this can relax your jaw.
Keep allowing in softness and calm,
And perhaps some relaxation,
And allow it to spread throughout your body.
You might even see this happening as a color,
Or feel it as it happens.
Bring as much softness and calm and relaxation as you can manage,
And see it spreading in waves throughout your body,
Reaching all of those places that may hold a little bit of tension.
Float your awareness to your ribs moving in and out with each breath,
Your lungs expanding and contracting.
Rest your awareness here just for a moment.
Now tune in to your stomach area,
Breathe down into your stomach,
And see if it rises and falls with your breath.
In your mind's eye,
Now visualize the sun shining down on you.
Feel the warmth of the sun rays lightly touching the top of your head.
Allow the warmth to gently flow in through the top of your head and cleanse your brain,
And flow down your neck,
Feeling soothing and calming as it does.
Allow the light and warmth from the sun to flow all the way down to your shoulders and chest area,
Until it reaches your heart,
And fills this space.
Bringing in the warmth and light from the sun all the way through the top of your head down to your heart space,
Letting it fill this space like you have your own sun shining from the middle of your chest.
Allow this inner sun to expand and grow as much as you can today.
Does it fill your whole chest area,
Or does it expand like a huge blazing sun around your whole body?
Whatever your experience is today is perfect.
Allow your inner brightness to flow from your chest down each arm,
You can do both arms at the same time,
Or one at a time,
It's up to you.
This inner brightness from your heart area now flows down to reach your stomach,
So settling and calming as it arrives.
Allow this calm gentle energy to flow to your hips,
To your knees,
Your ankles,
Your feet and your toes.
Allow the gentle warmth and brightness to flow everywhere through your body,
Fill up as much as you can with your inner brightness,
Your brightness and warmth reaching any place that might feel hidden and scared.
Allow this brightness to feel strong within your body as much as you can manage.
Visualize your inner brightness as a ball of bright light surrounding you like a protective shield,
You are a beautiful ball of blazing light.
Notice how it feels to be connected to your blazing sparkling self,
Stay with this feeling for a few moments,
Become aware of your breath,
Place your hands on your stomach and see if you can feel the rise and fall of your stomach with your breath.
Start tuning in to any sounds you can hear,
When you feel ready give your fingers and toes a wriggle and notice how it feels,
Tuning in to your whole body,
How does it feel,
And when the moment feels right for you,
Opening your eyes if they are closed and take a look around the space you are in,
Can you see your favorite color,
Feel the support of the ground beneath you,
Take note of how you feel now compared to when you started the meditation,
Moving your body however it needs to be moved,
Feeling grateful that you took this time to connect with your inner brightness,
Knowing you can connect into this energy whenever you like throughout your day.
