Take a deep breath in through your nose and out through your mouth.
Slowly dropping into your body.
Listening to the sounds around you.
Feeling the temperature of the air on your skin.
Feeling all of the places where your body is touching the mat.
Noticing that you are held by the earth.
Allowing yourself to be supported by the earth.
You can imagine your roots growing from your root chakra down deep into the earth.
Connecting you.
Feeling the energy of the earth coming in through your roots.
All the way up your root chakra.
Along your spine.
Through the back of your neck.
Your third eye all the way up through your crown chakra.
Into the sky.
Also noticing the downward current of energy.
Coming from the sky through your crown chakra.
Your third eye.
The back of your neck.
All the way down your spine.
Through your root chakra back into the earth.
Noticing this upward and downward spiral of energy flowing through your body.
Connecting you to the earth.
To the sky.
To everything in between.
Finding your center.
Slowly start noticing your chest area.
Connecting to your heart.
Maybe asking your heart how it is doing today.
Just observing whatever arises.
Embracing anything that comes up.
Finding something to be grateful of in this moment.
Whether that is just grateful for your breath.
Or whether that is being grateful to be able to feel into your heart.
Or just for making it to this meditation today.
Whatever it is,
Just feel this gratefulness in your heart.
Let it open your heart.
Let all this gratefulness stream in.
Let all this love stream in.
With your out breath,
Let all this gratefulness and love stream out into the world.
Breathing in love and gratefulness.
Breathing out love and gratefulness.
Opening your heart with every out breath a little bit more.
Imagine that this gratefulness that is opening your heart.
With this open heart,
Imagine that every love that you breathe in and you breathe out,
There is a little spark inside your heart.
A little spark of light right there.
Feel into this spark.
Focus on it.
Imagine it growing bigger with every inhale.
And brighter with every exhale.
Breathing in,
Let it become a little bit stronger.
Breathing out,
Let it become a little bit brighter.
Feeling this light inside of your heart.
This is your home.
This is your inner light.
And here you are home.
Grow it as big as you like.
You can grow it until your whole chest area is filled with this light.
You can let your inner light grow as big as your whole body.
You can even create it as an atmosphere around your body.
As a protection.
As a protection.
As your safe space.
You could even include your whole room in this light.
Your whole house or your whole town.
You can grow it as big as you like.
Keep focusing on the center of your heart.
The source of this light.
Keep connecting with this.
Feeling it with every in-breath.
Feeling the brightness with every out-breath.
Breathing in,
Feeling it strong in your heart.
Breathing out,
Notice how bright it is.
Just notice how safe you are in this space when you are connected to your inner light.
Notice how at home you are here.
This inner light.
