Noticing the natural rhythm of your breath,
The texture and sense of inhalation as it enters your nostrils,
The warmth or coolness of exhalation as it exits your mouth.
Gently allowing yourself to return to a natural rhythm with each breath settling into the body.
Noticing the weight of your torso,
Your pelvis,
Your legs.
Drawing the breath deeply down your throat,
Your chest and into your belly.
Now I invite you to gently visualize a white sphere,
This white sphere floating in front of you approximately two to three feet,
Emitting white rays of light and warmth.
In my mind I'm seeing it as a small sphere,
Six inches or so in diameter,
And as I see it I inhale its white light,
This warm gentle light that's entering my nose and my mouth.
Upon inhalation it's entering my body and exhaling out any concerns that I'm holding.
So likewise visualize yourself releasing any worries,
Any tension on each exhalation that is being converted by this white sphere into white light that you're inhaling.
This energy or light can equally be seen as the sunlight.
You find yourself drawn to that more strongly than the sphere.
Warmth and light that you see in front of you as a sphere or that that you feel upon you as the sun that's residing wherever you are.
The sunlight that's entering perhaps through your window or through a door.
This light has the power to transform any concerns that you might be holding,
Any thoughts that you can release and let go of.
Becoming present to the stillness of the body,
Breathing in light.
Gently turn your awareness to this light entering your nose,
Coming into your face and relaxing the muscles of your cheeks,
Your eyes and your jaw.
Feeling the light as either warmth or energy or light itself entering all the pores of your face.
Breathing in this gentle warmth,
Relaxing the muscles of your forehead,
Your eyebrows,
Your eyes itself,
The eyelids becoming lighter if they're closed,
The spaces under your eyes.
Becoming present to breathing in light as both energy and warmth.
With each exhalation drawing this light down further into your throat,
Relaxing the muscles of your neck,
Your shoulders,
Relaxing any tension that you might be holding from the night or for those of you who are joining me from other other places in the world,
Any tension that you're holding from the day.
Now drawing that light even further deeply into your body from your shoulders down the muscles of your back.
Becoming present to any tension that you might be holding there.
Each vertebra coming down lower into your back,
Into the areas of your pelvis and your lower back.
Breathing in this light that now has your radiating and energy.
This energy that's being drawn deeply into the organs of your belly,
The area of your chest and your heart.
With each breath exhaling out any concerns,
Worries,
Judgment that you might be holding.
Resting in the comfort and warmth of this visualization practice,
However it appears for you.
I invite you to draw this light even further deep,
More deeply into your legs,
Your thighs.
Now down to your knees,
Noticing again any tension that you're holding.
Releasing it on the exhalation as this light enters,
Enters your knees,
Your calves.
Feeling the presence of your ankles,
Your feet.
Your feet as they're firmly pressed on the ground.
Your ankles,
However they're residing on on the stillness of either a floor,
Perhaps a bed.
Wherever they meet the surface.
Notice how that energy comes forth from your feet and grounds you.
Becoming present to the light being drawn to your feet and then draw it even more deeply into the surface of the earth below you.
Noticing how this light from either the Sun or the sphere,
However you visualized it,
Comes externally from an outside source but then enters all your pores,
Your entire body.
So that now you are the light that you are breathing in and that you are drawing it deeply within you down to that grounding source,
That energy in the earth.
And the earth residing even a few feet below the earth,
Below the surface of the ground where it dissipates.
Where it draws any of your concerns,
Your thoughts,
Your worries and allows it to just melt into the ground below you.
Opening up to the full energy cycle of the breath.
Now I invite you to place one hand on top of the other hand,
Whether in a prayer posture or one hand resting comfortably within the other.
Notice the warmth that your hands have within them.
Draw the energy into your hands.
We draw the breath into the body as both light and energy.
And this is energy that you can carry with you at any point throughout your day.
You can place your hands together and notice that warmth that you can offer yourself.
The grounding that comes from the clasping of your hands,
From the drawing of the light to energy that can manifest within your fingertips,
Become present to any tingling sensations that you feel.
This energy that we've grounded in the light and in the earth also resides in your body.
These final few minutes of our meditation,
Notice how it appears for you.
Release any tension that you're holding.
Allow the energy of the earth,
The sun,
The ground and your body to be able to accept those concerns and transform them to light.
Final minute,
You will hear the bell sound.
I invite you to offer some gratitude.
Gratitude for coming to this practice,
However it appeared for you.
Showing up for your day,
Knowing that you can come back to your hands,
Come back to the energy of the earth,
The light of the sun at any moment throughout your day.
You can take that pause and that breath and ground yourself in this stillness.
