Hello my name is Kim and welcome to today's meditation.
I'll be your guide for this body scan meditation.
Let's get still.
I wish I could show you when you are lonely or in darkness the astonishing light of your own being.
Hafiz.
As always find a quiet spot where you won't be disturbed sitting or lying down and as Rumi says close your eyes fall in love stay there.
If you wish you can put one hand on your heart space and the other on your belly or leave your hands at your sides or gently let them rest in your lap.
Take a nice long slow deep breath in and slowly release it.
Take another nice long slow deep breath in and hold it and slowly release it with a sigh.
Find the natural rhythm of your breath.
Wherever the breath is easiest to feel almost pleasant rest your kind attention there.
Allow yourself to be right here at home in your body.
Now that you are all nestled in let your body get 5% more comfortable.
Take a nice long slow deep breath in and hold it and slowly release it with a sigh.
Drift back to the natural rhythm of your breath.
Rising and falling.
Rising.
Bring your attention to the crown of your head and allow it to relax you.
Soften your forehead.
Relax your ears.
Your eyes.
Your nose.
Relax your mouth.
Unhinging the jaw.
Just let it go.
Relax all your facial muscles.
Just let them melt.
Feel the ease.
Relax the throat muscles.
Feel the relaxation pouring through your throat.
Letting go.
Letting your shoulders fall away from the neck.
Just dropping.
Let the arms and hands relax and be soft.
All the way down to your fingers and relax each one.
Be more at ease.
Relax your ribs.
The chest.
Let the heart melt like snow.
Soften and easy.
Keep breathing.
Feel the breath.
Relax the belly.
Just relax.
Soften the belly and the whole pelvic region.
Just let it melt.
All the way down through to your hips.
Feel the relaxation as you relax your legs.
All the way down to your ankles and to your feet.
Keep following the breath as everything lets go.
Begin to visualize a beautiful golden light starting at your toes.
As it gradually begins to move up your entire body,
Filling you up.
Up this brilliant,
Beautiful,
Golden light.
Just breathe.
Allow the golden light to pour through.
Let relaxation pour through you and move up and down your entire body.
Like a river flowing all the way down from the top of your head.
Back down to your toes and up again to the crown of your head.
Stay with this sensation and breathe.
Seeing the golden light as it moves through your body like a river.
Soothing relaxation slides through your entire being.
Let this golden light shine.
Or if it's bedtime,
Let it soothe you and continue to relax you as you rest.
Keep resting.
Now take a nice,
Long,
Slow,
Deep breath in.
As we close this meditation,
Feel free to open your eyes and stretch and move slowly,
Taking your time.
Or if it's bedtime,
Rest.
You deserve it.
Just rest.
Namaste.
I wish I could show you when you are lonely or in darkness,
The astonishing light of your own being.
