So this meditation will go for about 15 minutes,
Maybe a little shorter.
And I want you to just get yourself as comfortable as you can be right now.
Again,
Just a gentle reminder that if you fall asleep,
That is okay.
And if you missed it,
My name is Janet.
And I'm just your guide,
Right?
So whatever you feel you need in this moment,
I want you to take and go ahead and leave the rest.
And just remember to always do what is best for you.
Okay,
Listen to your body.
Your mind is part of your body.
As you prepare,
I invite you to practice focusing your attention and mindful awareness.
So basically what I want you to do is to just take a moment to clear your space,
Mental space of any non-essential objects,
Right?
So on this meditation,
We're going to be focusing on bringing awareness to the light within us.
Finding that comfortable position and letting your entire physical body begin to relax.
Taking a deep breath in.
And as you exhale,
Letting the tension begin to leave the physical body.
Try to take slow,
Calm breaths.
Maybe taking a mental scan of your body and just noticing how it feels.
Maybe start to focus on the areas where you're feeling tension.
And just really honing in on those areas that feel bound and kind of starting to concentrate on relaxing those areas.
As you're doing this,
Feeling your body becoming more and more relaxed.
Slowly releasing any tension,
Slowly letting go of any stress.
Slowly finding ease.
And as you continue to allow the breath to flow,
You may notice that you're beginning to relax more and more.
And you will continue to become even more relaxed as you begin to realize the light within and the light around you.
Begin to imagine that there is a protective light shining around your body.
Almost as if you were glowing.
With each inhale,
As the breath expands,
The light expands.
This light can keep you safe,
Can keep you present at this moment and in moments of stress,
Moments of tension,
Moments of worry.
In any moment where you may need a bright light.
Begin to breathe into your light.
And as you inhale,
The light continues to expand.
And as you exhale,
Allow the light to get brighter.
Practice this for the next few breaths.
Inhaling,
Expanding into your light.
And as you exhale,
Allowing the light to begin to find its way.
Grounded,
Settled,
Bright.
Begin to picture in your mind being surrounded by this light.
Feel the sensation of relaxation,
Calm,
Security,
As this protective light surrounds you.
The light is like a shield.
Deflecting anything that simply does not serve at this moment.
It is like a gentle armor that begins to protect,
Relax,
Calm and secure.
Imagine being surrounded by this protective light from the tip of your head all the way to the soles of your feet.
Inhale,
The light expands.
Exhale,
The light brightens.
Focusing your attention on the heart center,
Allow the light to find its way right there in the heart center.
As you visualize this beam of light,
Invite a deep breath in and allow that light to expand into the protective energy surrounding your body.
As you exhale,
Bring that energy back into the heart space.
Inhale and expand your light out back into this protective shield.
Exhale,
Drawing the light back to the heart center.
Find this practice for the next few moments,
Illuminating and brightening your light.
As you continue to expand and deepen your breath,
Allow this light to expand and deepen and embody your entire physical space.
On your inhale,
Allow the light to expand into its protective shield.
And as you exhale,
Allow that light to brighten.
If there are any spaces in the body that seem dim,
That seem tense or heavy,
Begin to use the light as a vehicle to expand into these spaces.
As you deepen your breath,
Expand the light.
As you exhale,
Allow the light to brighten.
Allowing the body to continue to find its space of being alert,
Relaxed,
And calm as you breathe into the light.
As you continue to expand and explore your light,
Begin to allow yourself to turn your awareness and your attention back to the center of your heart.
Begin to bring that awareness to the space that surrounds the center of the heart.
Bring awareness to the space that surrounds the protective shield of the body.
Allowing your light to flow from the core of your body outward.
Feel the relaxation flowing from the center of your body to your back,
To your chest,
To your hips,
To your legs.
Feel the relaxation and the protection that fills your body.
Notice your body is enclosed in a shield of light.
Allow the relaxation to continue to flow through your body from the tip of the head to the soles of the feet.
Feel each space of the body begin to relax.
Calm,
Relaxed,
Alert.
Feel the protective light surrounding the entire body.
You are surrounded from head to toe in protective light.
Shielded from any stress,
Any tension,
Any worry.
Relax,
Basking in protective light.
As you continue to move through this practice,
Notice that there might still be some areas of tension in the body.
There may be some distractions or worries remaining in the mind.
Allow yourself to see these spaces.
Notice the distraction.
With each breath,
Allow yourself to draw out the worry,
Draw out the distraction by using the protective light.
Feel the worries and the stress leaving the body,
The mind,
And this moment as they are physically released.
Continue to breathe into the protective light.
As you inhale,
Continue to expand into the protective shield.
As you exhale,
Draw that light inward and allow it to brighten.
Allow the protective light to be a magnet for peaceful thoughts.
A magnet of alertness,
A magnet of relaxation,
A magnet of focus.
Attracting this present moment of stillness,
Of solitude,
Of relaxation to you.
Feel the protective light shine brighter,
Drawing away attention and bringing forth relaxation.
Allow it to shield and protect while helping you feel more relaxed.
Continue to notice your light.
Continue to use your breath to brighten your light.
Continue to notice the sensations that arise as you move from breath to breath,
Moment to moment,
And into your light.
If the mind becomes distracted,
Notice what arises and bring awareness back to the embodiment of your light and the protective shield of your light.
You are calm.
You are relaxed.
You are peaceful.
You are relaxed.
You are aware.
You are calm.
You are relaxed.
You are peaceful.
You are relaxed.
Notice the luminosity of the light from within and the light that surrounds you.
Become aware of the feeling of being safe and protected by your own shield of protected light.
Enjoy this feeling of being safe and protected by your own shield of protected light.
It is now time to begin to return to the remainder of your day.
Remember that you can imagine this protective light at any time that you need to.
Your protective light can be used to repel stress,
Tension,
Or worry and feel calm,
Relaxed,
And peaceful.
Focus again on your breathing.
Taking a deep breath in and out.
And now turning your attention to your body,
Reawakening.
Gently moving your body a little bit.
Feeling your muscles find movement.
Allowing your mind to become fully awake and alert.
When you are ready,
You can begin to open your eyes.
Fully awake,
Fully energized,
Fully calm,
And fully relaxed.
Maybe you bring your hands to your heart center,
Dropping your chin down to your chest.
And if you'd like,
You can close your eyes again,
Taking a moment to thank yourself for showing up for you today.
Bringing your thumbs to your third eye and taking a moment to thank all the teachers before me who have given us the ability to practice here today.
As always,
The light in me honors the light in each and every one of you.
Thank you again for taking the time to practice with me today.
