Chiming sound Start by getting into your favorite meditation posture.
Make sure you're comfortable and able to sit for some time.
Next,
Begin to focus on your breath.
Really pay attention to the contact point between your breath and your nostrils or mouth.
That contact point between the air where it passes into your body.
Notice the coolness of the air when you inhale.
The warmth of the air as you exhale.
Notice the rhythm of your breath today.
The rate at which your body rises and falls with every inhale and exhale.
Notice where your breath is stopping today.
You can feel it getting down into your belly,
Stopping at your chest or even in your throat.
Try to take a few deep breaths.
Getting your breath as far into your belly as possible.
Think of your belly a little like a balloon.
With each inhale,
Just try to inflate it a little bit.
Next,
Take a moment to notice any sensation in your body.
Try to bring your awareness away from the breath and into the body itself.
You can even ask yourself the question,
Where do you feel the day today?
Notice any areas of strong sensation.
Just take note of how you're feeling.
Checking in with yourself.
Next,
As you inhale,
Like you to imagine that you are breathing in a blissful light.
Imagine the light is white.
It's a bright,
Glowing white light.
It is pure.
It is wholesome.
It is healing.
In that white light represents all of the positive qualities that exist in the universe.
It represents all that is good.
It is pure positivity.
It is filled with all the good,
Amazing qualities of the people that you love and admire.
And all those amazing qualities that you'd love to continue to develop within yourself.
With each inhale,
Imagine breathing in more and more of that white light.
Imagine it flowing through your body,
All the way to your toes and your fingertips.
Imagine it filling every tiny space in your body.
The darkest places that you never even think to look.
Down into each cell,
Each atom,
Each particle that your body is made up with.
Imagine your body absolutely filled with this white light.
Nothing stretched,
Nothing harmed.
Just gently filled by the purity and goodness of this white light.
Now I'd like you to take some time to continue to breathe in that light.
Continue to imagine it filling your whole body.
Imagine that that light can heal anything within you.
Imagine it transforming and pushing away any anxiety,
Problems,
Pain,
Sickness.
Anything toxic or negative within your body or your mind.
Imagine it gently healed by this white light as you breathe.
Now I'd like you to begin to imagine any negativity,
Pollution,
Toxins in your body being gathered up and leaving your body as dark smoke with each exhale.
Take some time to just imagine anything that you don't want within you.
Any of that worry,
Anything you're not proud of.
Any time you've been angry with yourself,
When you've said something that you regret or that didn't feel right.
Imagine gathering it up and exhaling it as dark smoke.
It's not heavy and it moves with ease.
Leaving your body with each exhale and without harming a thing,
Just evaporating into the universe,
Completely disappearing.
Every time you breathe out,
Imagine any pain,
Sadness,
Anger,
Leaving your body in the form of that dark smoke.
Just imagine it disappearing into space,
Not disturbing anything or polluting anything,
Just disappearing.
And now with every inhale,
Imagine yourself inhaling more of that white light and with each exhale releasing any negativity as that dark smoke.
Take a few moments to go back and forth like this for some time.
And now with each exhale,
Imagine any pain,
Sadness,
Anger,
Leaving your body with any of that dark smoke.
And now with every inhale,
Imagine any pain,
Sadness,
Anger,
Leaving your body with any of that dark smoke.
Notice the sensation of your body and mind becoming blissful and clean.
Notice the weightlessness,
The freedom from any problems,
The negativity that you now feel.
If you'd like to continue breathing in this white light and breathing out the dark smoke,
Take a moment to pause this video.
Otherwise,
You can conclude by asking yourself the question,
What do I now know?
What have I learned from this experience?
You can continue to consider your answer to that question.
So you hear the chime of the meditation bells.
At the end of the third bell,
You can open your eyes and come back to the room.
