Welcome to this guided meditation.
My name is John Dettering and I will be your guide.
Let's begin.
Make yourself comfortable by finding a position that you can maintain for around 30 minutes.
If you're sitting in a chair ensure that your back is well supported,
That your feet are flat on the floor,
Arms resting on your thighs with your palms facing up and if you're sitting on a cushion sit with your spine comfortably erect,
Legs crossed,
Arms either resting on your thighs or in your lap with your palms facing up and if you're laying down legs outstretched and uncrossed,
Arms resting gently by your side,
Palms facing up.
When you are ready gently closing down your eyes.
Bring your attention to your breath.
Tune into the gentle air and flow,
Connecting in with the natural cycle of your life-giving breath.
You may feel your breath at your nostrils as the air enters or you may sense the air passing through your windpipe or perhaps you may feel the gentle rise and fall of your chest.
Connecting in with where you feel the breath the strongest and for today's practice making this your anchor.
And should you find yourself lost in thought which is quite common,
Simply acknowledge the thinking and let the thought go and reconnect with the breath through your anchor.
Making an intention to set this time aside just for you.
Nowhere else to be,
Nothing else to do.
This time to be here,
To be present.
Feeling the weight of your body being supported by your cushion or up through your chair or through your back and buttocks.
Sensing the support coming from the floor below and all the way down to the ground.
Being held and supported.
Feeling that connection with Mother Earth allowing you to be here,
To slow down,
To connect in with your physical body.
Noticing any other areas where your body is in contact with the floor,
The soles of your feet,
Your ankles or perhaps your arms resting by your side.
Connecting in with this room,
Connecting into this space,
Deepening that connection with the earth.
Turning your attention now to sounds that you can hear in the room.
The background music,
Perhaps a fan or the air conditioning,
Maybe even the sound of your breathing.
Connecting in,
Arriving here,
Being present.
Turning your attention more broadly to sounds that you can hear outside the room.
Passing traffic,
Birds singing,
People talking or perhaps the sounds of nature.
Letting those sounds float to you.
Noticing any tastes in your mouth,
Maybe from something you have recently eaten or drunk or maybe even just a metallic tang.
Connecting in with the senses,
Connecting in with your body,
Slowing down,
Arriving in this space.
Turning your attention now to your third eye,
The space just behind your brow.
You may notice some colors,
Maybe a bright light,
Maybe nothing at all.
Connecting in with the present,
Sensing the calmness around you.
Bringing your attention now to your heart space,
The center of your body.
Bringing to mind a warm soft light,
Ruby red,
And sense a warmth flowing from that light.
Connecting into your heart,
Welcoming you,
Providing a sense of stillness and calmness.
And as you breathe in,
Allow the light to begin to fill your chest,
Illuminating your lungs and heart.
And as you breathe out,
Letting any tension,
Cares or worries go.
Breathing in,
Sensing the calmness,
The warmth and the connection.
And as you breathe out,
Relaxing and letting go.
Allowing the warmth and the light to spread further into your shoulders and lower neck.
Connecting in with the body and as you breathe in,
Feel it soften and release.
And as you breathe out,
Letting any tension go,
You may feel your shoulders drop away from your neck,
Releasing some more.
Feel the light now move up to your neck and into your head,
Slowly expanding,
Feeling the head,
Noticing any sensations or tingling on your scalp or your hair resting on your skull.
Sensing the calmness,
The welcoming and the warmth,
Creating ease and release.
Allowing the warmth now to wash over your brow,
Down across your eyes,
Soothing,
Comforting.
Down your nose to the very tip and across your cheeks,
A gentle caress.
To your lips and jaw,
Connecting in with your mouth,
Gums and tongue.
And as you breathe out,
Releasing any tension,
Softening the jaw.
Connecting in with the calm and gentle lovingness of this light and warmth.
Returning your attention now to your shoulders and the connection of your arms,
The sockets and the bones,
Allowing the warm light to wash over you.
Down through your muscles of your arms,
Elbows and into your forearms,
Into the bones of your wrists.
Feeling a warmth and calmness,
Releasing any tension or tightness,
Washing into your hands,
The backs of your hands,
The palms of your hands and all the way into your fingers,
Right down to the tip.
Feel the release in your hands,
The gentleness,
The softness,
Right at the end of your fingers where you may sense some tingling.
The loving,
Calm,
Warm embrace of this light,
Allowing the light now to wash down your back and slowly along your spine,
Vertebrae by vertebrae.
The warmth,
The love,
Washing down your back and across your stomach and torso,
Further into your lower back and into your belly and into the core of your being.
Into your hips,
Sensing the warmth and the stillness,
Arriving,
Keeping you stable and still,
With a gentleness and ease as the tension leaves your body.
Into your sit bone where you are connected with the earth and down into your thighs,
Quadriceps and hamstrings,
Letting it wash gently over you,
Feeling the warm ruby light descend further through the knee joint,
The outside of your knees,
Wrapping itself around to the kneecap and down into your lower legs,
Through your calf muscles and into the bones of your ankle.
The warmth,
Compassion and love washing through your feet,
The soles of your feet and all the way down into your toes,
Releasing any tension or tightness as you breathe out,
Expanding your attention now to take in your whole body,
Filled with this gorgeous ruby red light,
Bringing warmth and compassion,
Love and understanding,
Being at ease,
Sensing the calmness and the stillness around,
Connecting in with this present moment,
Being held here in a soft caress,
Gently scanning for any last vestiges of any tightness or tension in the body and bringing your attention there,
Gently breathing into it and as you breathe out,
Releasing and letting go,
Coming into stillness,
Being at ease,
Turning your attention now to your breath,
Noticing your breath as it enters your body,
Down through your throat,
Filling your lungs and feeling your belly expand,
Connecting in,
Gently deepening each breath and when you are ready,
Connecting with your breath,
Feel the breath coming in through the soles of your feet as you breathe in and feel the breath move up through your body,
Through your legs,
Hips and into your back,
Along your spine,
Into your neck and into your head and as you breathe out,
Feel the breath release from your body,
Starting from your head,
Down through your neck,
Shoulders,
Down your back,
Through your hips and into your legs and out through your feet,
Breathing in,
Up through the feet,
Through the body and to the head,
A whole body breath and as you breathe out,
Releasing down through the body and out through the feet,
Hold breath in,
Hold breath out,
Hold breath in,
Hold breath out,
Relaxing,
Connecting in with the joyfulness and the serenity that is here for you and you may want to stay with the breath or you may feel you want to let it go as you sit here in the stillness,
In this space and in this sense of relaxation and calm.
You you you you you you you you you you you you you you you Aum Aum Returning your attention out to your breath.
Breathing in with a gentle ebb and flow as you breathe in and breathe out.
Noticing any sounds that you can hear both inside the room and outside.
Connecting back into this space,
Arriving back in this moment.
Sensing the weight of your body being supported up through your chair,
Your cushion or from the floor.
Connecting in,
Being present,
Sensing the deep connection with Mother Earth.
And knowing that you can find this place,
This tranquility whenever you need to.
By finding yourself a quiet space,
Closing down your eyes and bringing your attention to your breath.
Gently wakening your body by introducing some small movements.
Maybe a clenching and unclenching of your fingers or a wriggle of your toes.
Maybe a gentle roll of your shoulders or some gentle stretching.
And when you are ready,
Gently opening your eyes,
Connecting back in with this space.
And when you are ready,
Re-enter your dying.
