So,
Just establishing yourself in a nice,
Easy,
Comfortable sitting position and with a few moments focusing on your breathing with a slightly longer out-breath than the in-breath,
Taking a little time to unwind,
Time to just land here as we do this mini-meditation and perhaps as we're breathing in we can notice how far down the breath is moving into the body,
So down through our throat,
Into the chest,
Maybe a little deeper into the belly,
Into the diaphragm,
And each time that we do breathe into the body I just wonder if we can imagine there being a large amount of space within the body holding the breath and this space just gently contracting as we do breathe out,
But with more and more focus on the space within the body,
Stomach area,
The chest and the throat,
Maybe imagining that a tube,
A cylinder,
Is rising through the body,
Up and out of the top of the head,
Just resting there at the top of the head wide open and imagining a large ball of golden light hovering above the head and as we breathe in noticing how the warmth and the light begin to gradually move down this tube into the body,
So as you're breathing in moving that golden light down through the head,
Down through the neck,
And just notice where it starts to fill inside the body,
Is it filling the chest,
Is it moving deeper down into the body and filling the belly area,
So noticing with each in-breath and each out-breath the rise and fall of the body and every time we become distracted because that is quite normal,
You know,
We're not here to push away thoughts or push away difficult feelings,
We're here to be with our body but using the golden light as a support to come back to the present moment,
Slowly working on the visualization of this warmth,
Golden light,
Moving from the outside and down into the body as we reach further and further into our imagination and moving this golden light into the space around inside the body and perhaps we could get a sense of that space warming up,
Filling up with warm golden healing light and how we can just sit here and rest allowing ourselves just to be with the simple in-flow and out-flow of our breathing drawing down the golden light from outside,
Deep into the body and perhaps a sense that this golden light can then slowly spread throughout the whole body maybe even starting to find its way out of the body through each pore,
Through each hole and space in the body,
So this golden light moving in and then eventually out into space refilling the golden light above our heads in one continuous circle so perhaps we can just be here with that sensation,
With the idea that the golden light is continuous,
It's in a cycle,
Moving from the outside to the inside,
Through the body to the outside once again and we just continue this in our own time,
At our own pace and just noticing our breathing pattern the in-flow and the out-flow of our breathing paying attention to the visualization and perhaps a felt sense of the golden light and its warmth passing through the body,
Very slowly,
Lots of ease,
No need to force anything to happen here and perhaps if our visualization is difficult we could imagine the color of a golden ring or the color of a golden piece of material,
A golden breath just moving that color down deep into the body just finding time here to sit for a little while,
Just practicing,
Just taking our time resting in this moment
