Welcome.
Please bring yourself to lying down on your back,
Comfortable.
Gather any additional support,
A blanket,
A pillow,
Maybe prop a cushion underneath your knees.
And as you lie down,
Begin with your eyes open.
Take in whatever sights that you see.
And now let your eyes rest.
And now observe the sounds that you hear.
Bring your awareness now to your breath.
Let's breathe together,
Inhaling five and exhaling five.
So please exhale naturally.
Again inhale counting to five in your own mind and exhale five.
Inhale five.
Exhale five.
Inhale five.
Exhale five.
Exhale five.
Exhale five.
Staying present as you count in your mind.
Exhale five.
Exhale five.
And now take a deep inhale.
Please hold your breath.
Be still.
When you're ready,
Slowly exhale out your mouth.
And again a deep inhale through your nose.
Pause.
Be still.
Be spacious.
And then a slow exhale out your mouth.
One more time deep inhale.
Breathing stillness.
Quiet out the mouth exhale.
Let the breath flow effortlessly.
As you fully arrive in your body resting on the ground.
Let's move the awareness through the body just to assess and feel what the body is feeling.
So please bring your awareness to your feet.
Noticing any tingling,
Any soreness,
Temperature.
Whatever sensation is in your feet,
Feel it now.
Move up to your ankles.
Feel your shins and your calves.
Feel your knees.
Your thighs.
Feel both hips.
Observe sensation in your pelvis.
Feeling your sacrum,
Your low belly.
Move up your spine to your mid-back.
Your navel center.
Noticing comfort,
Discomfort.
Warmth,
Coolness.
Tingling lightness or heaviness.
Move your awareness up now to your chest.
Feeling your upper back,
Your back ribs,
The front of your chest.
Feel your heart in your lungs.
And noticing the quality of the energy of this space.
Now move your awareness to your shoulders.
And down through your upper arms,
Your elbows,
Your forearms.
Feel your wrists.
And feel both hands.
Feel sensation in your fingertips.
Move your awareness back up your arms to your shoulders.
And now meeting at your throat.
Notice how your throat is feeling.
Soreness,
Ease.
Your neck.
Fluid.
Congested.
It might even feel a little of both and that's okay.
Move up to your skull.
The very base of your skull,
The occiput.
Around,
Across your whole scalp.
To your forehead.
Your eyebrows.
Notice sensation around your eyes.
There's any areas of tension.
Feel your cheeks.
Your jaw.
Nose.
Chin.
Mouth.
Feel your entire face and head.
I'd like you to visualize healing light energy.
Feel it surrounding you.
This is a warm golden light.
So we're gonna move it throughout the body.
Bringing healing.
Bringing love.
So we'll begin at the crown of your head.
The crown of the head opening up to receive this healing light.
So feel it in your brain.
The frontal lobe.
Your forehead.
Feel your eyeballs.
Soaking in this healing light energy.
Your eyelids.
Feel your nasal passageways.
Your cheeks and your sinuses.
Feel your upper palate.
Moving throughout your mouth,
Gums in your teeth.
Your tongue.
Moving down through the throat.
Golden light.
Moving down through the neck and the throat.
Then moving out across the collarbones to your shoulders.
Moving down both arms through your elbows,
Through your wrists,
To the palms of your hands.
Holding the soft healing energy.
Give your awareness now to the top of your chest.
Continuing to move this light energy down through the heart,
Your lungs.
Filling up your whole rib cage.
Let it flow.
Feel the warmth,
The spaciousness.
Moving down through your digestive organs,
Your belly.
Feel this light energy all along your spine.
Moving now into the pelvic bowl.
The reproductive organs.
Soaking in this healing light energy.
Feel your hips.
The light pouring down through your legs,
Past your knees,
To your ankles,
Through both feet.
Feel that golden light energy at the soles of your feet,
Your toes.
Feeling your whole body filled with light.
And then feel your whole body pulsating with this expansion and contraction of your breath.
And visualize your whole being like a ball of this light energy.
Just gently expanding as you inhale and softly retracting as you exhale.
Feel your body as a ball of light energy,
A sphere,
Expanding and contracting with the breath.
Let this ball of light energy float like a bubble floating up into the atmosphere.
Floating up so that you can visualize the room that you're in.
And keep floating up to see your house,
The building that you're in.
As you keep floating up in this light energy sphere.
And now you see your town,
Your state,
Your country.
Keep floating up,
Viewing the continent and eventually the entire earth.
The earth,
A sphere of energy that is also expanding and contracting.
Allowing yourself to float in this vast universe of existence,
Spacious freedom.
Hoping that God TWEW Hamas can reach to us and let our.
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Repeat this desire as a positive I am statement three times.
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