Welcome to this guided meditation.
My name is John Dettering and I will be your guide.
Let's begin.
Finding yourself a comfortable position.
If you're sitting on a chair,
Ensure that your back is well supported and that your feet are flat on the floor.
And if you're sitting on a cushion,
Legs crossed,
Spine comfortably erect and your hands resting either on your thighs or in your lap.
And if you're laying down,
Feet outstretched and uncrossed,
Arms resting by your side.
Gently closing down your eyes if you haven't already done so.
Sensing the weight of your body being supported up through the floor.
Connecting down below the floor,
Through the building below and all the way to Mother Earth.
Being held here,
Strong and supported.
Your body at rest in this space and in this moment.
Noticing other areas of the body that are in contact with the floor,
With your chair or with the body itself.
Your hands resting in your lap.
Your feet resting on the floor.
Slowing down.
Arriving in this space.
Sensing the calmness settling around.
Turning your attention now to the sounds that you can hear outside the room.
Those distant sounds.
Maybe the sounds of passing traffic.
Birds singing.
Gentle breeze in the trees around.
Allowing those sounds to float to you.
Slowing down.
Connecting in with this space.
Connecting in with the senses.
Drawing your attention inwards now to sounds that you can hear inside the room.
The background music.
The sound of my voice guiding this meditation.
Or any other sounds that you happen to hear.
Allowing those sounds to float gently to you.
Slowing down.
Connecting in.
Arriving in this space.
Noticing any fragrances or smells that you can detect.
Just opening the senses.
Connecting in.
Bringing your attention now to your third eye.
Your eyebrow center.
The space just behind your eyes.
Within the swirling darkness.
You might see some light or color.
Or maybe nothing at all.
Just resting your attention there.
Connecting in.
Turning your attention now to your entire body.
Being held here in this space.
Nowhere else to be.
Nothing else to do.
Turning your attention now to your heart center.
Connecting in with the gentle ebb and flow of your breath as your chest rises and falls.
Bringing to mind an emerald green light sitting at your heart center.
Illuminating the space around.
Allowing you to connect in with any sensations or feelings that you have there.
Noticing and connecting in with your heart and your lungs.
The life giving organs that function for your entire life.
The center of your being.
Bathed in this emerald green light.
Allowing that light now to expand out to fill your entire chest cavity.
All the way out to the shoulders,
Your neck and your upper back.
Sensing what is there for you.
Any tightness or tension.
Or any elements that feel at ease.
Becoming aware of how the body is feeling.
Allowing the light now to expand down your arms,
Upper arm,
Into your elbows,
Forearms,
Hands and into your fingers.
Resting your attention.
Connecting in with the sensations in the body.
Alert and alive.
The emerald green light.
Feeling the energy flow.
Life giving.
Running throughout your body.
Feeling the light expand to inside your head.
All the way out to your ears.
Sensing.
Connecting.
Noticing any sensations or tingling on the scalp.
The aliveness and the energy flow.
Allowing the light to wash down over your brow.
Across your eyes.
Nose.
Caressing your cheeks.
Down across your mouth and jaw.
Illuminating.
Highlighting.
Connecting in with any sensations,
Tingling.
Whatever is present for you.
Returning your attention now to your chest.
And allow that light to slowly move down your back.
Across your stomach.
Lower back.
And diaphragm.
Connecting in.
Becoming aware.
Sensing the aliveness flowing.
Down through your hips.
Your sit bones.
And genitals.
Connecting in.
The emerald green light.
Flowing further down through your legs and thighs.
Down across the fronts of your knees.
The backs of your knees.
And into your lower legs.
Sensing.
Connecting in with the energy as it flows throughout your body.
Down into your ankles.
And feet.
All the way to the tips of your toes.
Bringing your attention now to the top of your head.
Resting just above the crown.
Taking in your entire body.
Illuminated in this emerald green light.
The energy flowing.
The aliveness in your body.
Alert and aware.
And from this place of awareness and alertness.
You may like to introduce an affirmation.
Sit silently within your head.
Or softly out aloud.
I am dedicated to developing my inner peace and wellbeing.
You may like to repeat that for a short while.
I am dedicated to developing my inner peace and wellbeing.
I am dedicated to developing my inner peace and wellbeing.
You may like to continue with the affirmation.
You may like to let it go.
As we spend the next few minutes in silence.
You may like to continue with the affirmation.
Bringing your attention now to your breath.
Connecting in with the gentle ebb and flow.
Looking back in with your body in this space.
Sensing the weight of the body being supported up through the cushion or the floor.
Feeling that physical support from the earth below.
Noticing any sounds that you can hear both inside the room and outside.
Awakening the body.
Connecting in.
Noticing any fragrances or smells.
Allowing them to float to you.
You may like to introduce some small movements back into your body.
Maybe a gentle shrug of your shoulders or a roll of the neck.
Maybe some clenching or unclenching your fingers or toes.
Connecting back in.
Maybe a gentle stretch.
And when you are ready gently opening your eyes and softly reconnecting with this room and the world at large.
