Find a very comfortable seat,
Resting your hands on your thighs,
Your palms either facing down or up.
Take some movement to arrive in this moment.
Maybe do a few shoulder rolls or some neck circles.
You might want to shift your jaw from side to side to release any and all tension.
When you're ready and comfortable,
Close your eyes if they're still open and see if you can soften your gaze even with the eyes closed.
All the tiny muscles around your eyes soften and relax,
Become smooth and completely at ease.
Now begin to focus on your breathing,
The air moving in through your nose and a big sigh out of your mouth.
On your inhale,
Feeling your chest and belly expand.
On your exhale,
This time out through the nose,
Feel this sense of relaxation washing over you.
Deep inhale,
Long exhale,
Allowing your breath to settle in a natural rhythmic flow in and out through your nose.
Begin to visualize now in the very center of your chest,
Deep back behind your breastbone,
Snuggled between your lungs,
The four-chambered mansion of your own heart.
A glow,
A light,
An almond-shaped flame about the size of your thumbnail,
Illuminating the heart,
Visualize or feel the light grow brighter,
Warmth and luminosity beginning to radiate out in all directions.
The light grows so bright and radiant,
It begins to even fill the space around you,
As if you are held in that light.
This golden light radiating out,
Surrounding the body as if you are resting inside of a golden egg shape.
This light carries with it every peace,
Every healing,
Every love.
This light is you and you are it.
Rest in that awareness,
In that remembrance of who you are,
For one more minute.
Slowly,
Come back,
Become aware of your surroundings,
Of your body and what you're sitting on.
Notice if you feel any different now,
As opposed to when we first started this practice.
You may feel more calm,
Relaxed or just very present in your now.
Or maybe not and that too is okay.
Too close,
Let's bring your hands together in front of the chest.
You can dip your chin slightly.
And when you're ready,
You can open your eyes again.
Namaste.
