Let's start by making sure our body is comfortable.
For this meditation,
Let's sit in a chair.
Let's place our feet flat on the floor.
Notice the support of the floor,
The texture of the floor.
Take a moment to relax your shoulders and your neck.
Take a deep inhale in through the nose and exhale out of your mouth any stress from the day.
Now we'll transition to breathing in through the nose and out through the nose.
Soften your eye gaze and instead of looking out into the world,
Let the images you see come to you.
And take a long inhale in and on your exhale gently close your eyes.
We're going to imagine the bright light has opened up in the sky above your head.
As if you're at the beach and the clouds have parted and a warm glowing bright sunlight travels down to the top of your head.
As it reaches the top of your head,
Feel this warmth start to soften the top of your head.
This bright golden white light now travels down your forehead,
Relaxing your forehead and maybe even making it feel a little more spacious.
It travels down to your eyelids,
Softening the sides of your eyes.
This light travels down the back of your head to the top of your neck,
Easing and unwinding any tightness.
This light travels down and over and through your eyes and your nose and your jaw,
Softening your jaw and relax your tongue.
This warm beautiful light is rolling down and illuminating your neck,
Warming the front of your throat.
It travels over and permeates your shoulders,
Loosening any tightness.
It continues down your chest and upper back.
You feel a sense of openness and expansion in your chest.
This golden bright light travels through your ribs and belly,
Softening your belly.
It drops into your hips,
Your seat.
The warmth finds any areas of tension and melts them,
As if from ice to water,
And from water to a shimmery golden mist.
This golden light travels down your legs.
Sense the movement and any space this warmth provides.
It travels over and through your knees and down,
Down,
Down your legs to your ankles,
Softening your ankles and your feet and out each toe.
And then all the way down through the floor below you into the earth,
Traveling deep into the earth,
Bringing any tension down from your feet with it.
And now,
Illuminated and glowing from within with this golden light,
See if you can sense your whole body.
It's okay if there are areas of tension or areas you can't feel.
Just notice them with your loving awareness.
Notice the areas you have a sense of aliveness,
A sense of movement.
Be present with those sensations.
And when you are ready,
Bring your attention and awareness behind your eyes,
And slowly and gently flutter your eyes open.
