This is a short meditation to help cultivate peace and to create a reset for your mind and your heart.
Please take a comfortable seat,
Whether that's on blankets or in a chair,
And let your spine be upright.
We'll sit for about five minutes and we will finish the meditation with a chime,
So just know that you will hear a sound of a chime at the end of the meditation.
For now,
Please close your eyes or just keep a soft gaze gently downward and connect to your breathing.
Notice your own breath,
An effortless flow of your breath.
Inhale and exhale through your nose and with the breath out,
Allow your whole body to settle.
Your brow softens,
Your jaw relaxes,
Let the shoulder blades settle down your back.
Your hips and legs and feet,
They become more settled into the earth,
But at the same time,
Your spine is nice and long.
Your tailbone extends roots down into the ground.
At the same time,
The crown of your head reaches up towards the sky.
Let your breath remain effortless throughout our practice and now bring awareness to the soles of the feet.
Imagine a golden white light illuminating the soles of your feet.
Gently draw that golden white light up from the soles of your feet,
Around the ankles,
Up through the shins towards the knees.
Draw that golden white radiant light up through the thigh bones,
Connecting right at the center of the abdomen,
Deep within the pelvis.
That golden white light now draws up through the navel center,
Radiating light in all directions as it draws up through the heart space,
Toward your throat,
Into the middle of your head,
The point between the eyebrows and all the way to the crown of your head so that your whole body is illuminated,
Golden white,
Warm,
Glowing light.
Let your awareness settle back down now from the crown of the head through the third eye center,
Through the throat,
Down into the heart.
Your whole body continues to radiate with this golden white glowing light,
But let your awareness rest in the heart space.
Imagine just like a seed planted in the earth,
The word peace,
The sensation of peacefulness,
The feeling of being at peace arises within your heart space.
Plant the seed of peace in the center of your chest.
The radiant light nourishes the sense of peace.
If your physical body were at peace,
What would that feel like?
If your mind was at peace,
What would that feel like?
If your entire being was at peace and radiating peacefulness,
What would that feel like?
If it's helpful,
Simply hear the word peace and imagine that peace is radiating from your heart center to every cell of your own body and even beyond the pores of your skin.
In the same way,
The golden white glowing light radiates out from your center.
Labdog applauding quietly now gradually you can bring palms together hands at your own heart center in Anjali mudra the gesture of offering the Sanskrit word for peace is shanti so we'll close our practice today with one om and then three shantis offering peace into the world you're welcome to join in or simply listen we'll exhale to prepare and then take a full breath shanti shanti shanti
