So find a comfortable position now either seated or lying down where your spine can be straight.
And imagine as you're inhaling the spine lifting up as if a string was gently pulling you taller.
And as you're exhaling all stress and tension just rolling off of your shoulders,
Your back.
Relax your face and your jaw.
Hands and legs in a comfortable position.
Now bring all of your attention to your breath and notice the air as it's coming in at the tip of the nostrils.
Continuing to follow the breath further into the body,
Notice where it's traveling.
Is it filling up the entire ribcage?
Is it journeying to the base of the belly?
Or does it seem shallow or constricted at all?
Without judging just notice the condition and the qualities of the breath and the air as they are right now.
Is there a quality of coolness or of warmth?
Notice the breath fast or slow,
Deep or shallow.
Just taking notice.
And now slowly start to deepen the breath.
So the inhales and the exhales become steady and equal length.
Breathing in through the nose,
Breathing out through the nose.
If any thoughts come in during the practice just notice them and let them go.
Try not to become too involved.
Leaving all of your focus with the breath.
Slowly starting to slow it down even more now.
Notice how the body is breathing all by itself.
You're simply guiding it and observing.
Remember the moment a thought comes in the mind.
Bring your attention right back to the breath.
Remain unconcerned from all of the mental activity.
The breath is your touchstone.
It is how you come back to this moment right here,
Right now which is the only moment,
The only time when you have control.
Now release the breath.
Allow it to be on its own.
Allow it to return to its normal,
Natural pace.
And beginning at the feet scan the body with your attention now.
Breathing slowly and steadily,
Taking notice of any emotional content,
Any physical sensations,
Anything at all that may stand out to you as you smoothly move your attention from the feet upwards to the top of the head.
And still keeping the attitude of non-judgment.
Not getting drawn in to any particular feeling or sensation.
Just noticing what is already taking place.
Feeling familiar with the landscape of the body as it is right now.
Now observe your body as a whole and notice any prominent sensations,
Any feelings.
Now we'll bring all of the attention to the sounds that are in the body.
In the immediate realm.
So acting as the receiver of sound.
Acting as a passive listener.
Notice what sounds you begin to pick up.
Trying not to get too involved or too wrapped up in any story that may surround the sound.
Just remaining the observer and noticing what comes in.
Remember the moment a thought comes in,
Just allow it to float right away.
Bring your attention back to the sounds.
And now extending your awareness a little further.
Allowing sounds to come in from outside the room,
Outside the building you're in.
Allowing the further sounds to filter in.
No need to do anything with them,
About them.
Just simply letting them float and receiving whatever happens to be there.
And now draw your attention inward again.
Feeling the breath right at the center of the chest,
Around the heart.
Feel the rise and fall of the chest without trying to control or change the breath.
Just feel the sensation of the rising and falling.
And further back,
Deep in the chest,
Visualize a small golden orb.
Very small,
One to two inches in diameter.
Blowing with golden white light and pulsing,
Sending this energy into your body.
Keep all of your attention there.
Try to see all of the details.
It may look a slightly different shape or color to you.
See if you can feel its energy as it's gently expanding and contracting right there in the center of the chest.
Now as you're watching,
Allow it to start to grow bigger,
Little by little.
Watch as it grows bigger and takes up the entire area of the chest,
Its power becoming stronger and its healing vibrations coming further into the body.
See now how its energy is reaching to the far corners of the body,
Filling up all of the skin.
Once you're completely full of this golden whitish light,
Allow it to spill over,
Allow it to come outside of your skin into this rounding area.
Notice how it doesn't lose any strength.
It continues to grow,
Continues to pulse with its peaceful healing energy.
And allow this light,
Your light,
To extend as far as it will outside of your body.
This may be one inch or it may be the entire room or city or beyond.
Whatever seems most comfortable and natural to you.
And focus on everything that is encompassed in this light being balanced,
Rejuvenated,
Replenished and healed.
Now very slowly begin to bring the light back in,
Allowing it to shrink,
Watching the orb as it contracts in size,
All the way back down to its original size and shape right in the center of the heart.
And beginning to notice the breath again.
When you're ready,
Gently open the eyes and notice the sensation,
The feeling in your body and mind right now.
Try to carry that with you throughout the day.
