Hello and welcome to meditation.
As you bring your body into the space of being comfortable,
Of being cared for,
I invite you to connect with your body,
To feel the sensations that might be present.
Maybe you can feel a tingling or a warmth on your skin or a breeze passing by.
As you connect with the sensations in your body,
Maybe you can really tune in to the weight and the density of your bones.
And if you're sitting,
Maybe you can feel the body against the chair or the cushion.
And if you're lying down,
The body against the floor and this density of the bones,
Maybe you can feel the tissue around the bones,
The muscles holding everything together.
And noticing if there's any muscle that is efforting a little bit more,
Maybe creating some tension or maybe just providing support for the body to be in a certain position.
And notice what happens when you notice the tension,
The muscle without even doing anything,
Just by noticing.
Simply allowing the body to be as it is and noticing it.
And I invite you to connect with your breath right now inside the body,
Wherever it is at.
Just notice where the breath flows moment by moment.
And the same way you did with the muscles,
Notice if there's any area where the breath flows that there might be some constriction.
And just bring your attention there.
And maybe the shoulders are a little curved,
The back,
And so the air doesn't flow as smoothly.
Or maybe the chest is constricted or the belly.
Just noticing,
No reason to judge or change.
And also notice where in the body the breath is expanding,
Where there's softness.
And I'm gonna invite you to visualize the breath as it comes in,
As if it is this little point of light that comes in through the nostrils and travels through your whole torso all the way to the base of your spine.
And as you exhale,
Comes back from the base of the spine all the way up to your head.
And just follow this point of light with the inhale and the exhale.
Visualizing this inhale and the point of light coming in and going down all the way to the base of the spine.
And as you exhale,
Coming back up all the way out.
And just notice how this point of light is appearing in your imagination.
Is it a bright light?
Is it a dim light?
Is it a colorful light?
And sometimes it just appears a certain way and sometimes you can just choose to be a certain way.
You can choose a color or you can choose to just be a white,
Bright light that bounces up and down with your inhale and exhale around this central channel of your torso,
Of your body.
As you inhale,
It goes down to the base and as you exhale,
It goes up all the way.
Maybe all the way to your head,
To the crown of your head.
Keep noticing that point of light with your breath floating through your spine,
Through your center,
Up and down.
Almost like a wave in the ocean.
Notice if maybe as this light passes through a specific part of your spine,
Of your center,
If it changes colors.
Maybe there is a point of your channel,
Of your central,
That asks for a different color.
Maybe it becomes this beautiful rainbow up and down,
Up and down with your breath.
And if your attention went somewhere else and you stopped visualizing that point of light,
At any moment you can just return to it and just notice that point of light again.
Traveling down on your inhale and up on your exhale.
You're vibrating and expanding light from the center of your body,
All the way around from this point inside to the whole of your body and even beyond your body.
Where is the point of light right now?
And maybe you can invite that point of light to create a station right at the heart center.
And as though the breath flows still up and down,
This point of light is located and sitting right at your heart.
And I invite you to notice the state of your heart right now.
Notice the physical aspect of your chest,
Your heart,
The back,
The sides.
What's the space that your physical heart has right now?
And also noticing what's the emotional state of this heart.
And as you create space for the heart to be just as it is,
I invite you to focus on that light,
That central light that you located on your heart and invite the breath in to be with that light.
So as you inhale,
The expansion is out from the heart.
Maybe you can do a little movement,
Open the chest,
Allow the arms to float a little just to create space for that breath to expand.
And as you exhale,
It goes in and reinforces that point of light at the center of your heart.
Almost as if your breath instead of up and down in this central channel was horizontal from the base of your heart out in the world and back as you exhale into your heart,
Allowing this point of light in your heart to grow as you inhale and to get stronger as you exhale,
Tuning in again back to your heart.
Inhale,
Expanding the light and exhale returning,
Getting stronger.
Just spend some time with your heart,
Allowing the heart to breathe.
What is the color of this light that shines through your heart?
With each breath.
.
.
And again,
If your attention went somewhere else,
Just acknowledging and returning to the heart and this light that shines through it.
And I'm gonna invite you to expand not just horizontally but all around in a sphere,
In a 3D sphere that you can sense an expansion throughout the whole body as you inhale and a returning and a nurturing from inside as you exhale,
Allowing this sphere of light to shine bright from the center of your heart all the way around you in all directions.
And as you exhale to return to the center of your heart,
Pulsating with your breath.
.
Allowing this light to accompany you throughout your day,
Your night,
For as long as you can remember it.
Shining through your heart and meeting each person that you meet throughout your day.
.
You can even visualize this light bathing them,
Showering,
Each being that you encounter.
And as I ring the bell for us to end,
I'm gonna invite you to feel this light strongly in your body.
Again returning to that density of the bones,
Allowing the light to shine through your whole body.
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