Let's meditate.
Slowly and gently close your eyes.
Take a deep breath in through your nose and another deep breath out through your nose.
Now feel how your body feels.
Take a few more deep breaths in and out at your own pace.
With every out breath allow yourself to feel more calm,
More relaxed and more at peace.
Now let's relax all parts of our body.
With every out breath relax your muscles more and more starting from the top of our head until the tips of our toes.
Take a deep breath in and out relax your head,
Your face,
Your neck,
Your throat.
Take a deep breath in and out relax your shoulders,
Upper arms,
Lower arms,
Hands and fingers.
Take another deep breath in and out relax your chest,
Your belly,
Your back.
Take another deep breath in and out relax your hips,
Your upper legs,
Your knees.
Another deep breath in and out relax your lower legs,
Your feet and your toes.
Release any tension you may feel,
Any stress.
Relax deeper and deeper into your body.
Now gently and slowly bring your awareness back to your breath.
Breathe in deeply and notice with every in breath how your belly expands,
Becomes bigger.
Notice with every out breath how your belly shrinks and becomes small.
Repeat this a few more times for yourself at your own pace and in your own rhythm.
Keep your full awareness with your breath going in and out of your body all the way down into your belly,
The center of your body.
Just notice how breathing so deeply relaxes your body deeper and deeper.
Now imagine there is a silver bright ball deep inside your belly expanding with every in breath.
Every time you breathe in the silver bright warm ball becomes bigger and bigger,
Brighter and brighter,
Feeling so comfortable,
Shining so bright.
Bring your full attention with this bright silver ball deep inside your belly.
Every time you breathe in,
Feel this ball expand,
Become bigger and brighter and more comfortable.
And if you like or if you notice any distractions you may make use of the mantra and add it to the ball in the center of your body.
Clear and bright.
Clear and bright.
Clear and bright.
Clear and bright.
If you notice any distractions,
Any thoughts,
Simply gently bring your awareness back to the ball and the mantra in the center of your body,
Shining bright in your belly.
Now let's start expanding this energy from the center of our body to the rest of the world,
Cultivate feeling of gratitude,
The center of your body,
Recollect anything you feel grateful for,
Any people in your life,
Situations in your life,
Anything that comes to mind.
Now feel how the bright silver ball is radiating deep inside your belly.
Now imagine this bright silver ball is growing bigger and bigger and you're feeding it with the gratefulness you feel inside.
Now let's start expanding this energy and imagine the ball is sending out waves of light and love to the space around you,
The room that you're in,
The space around.
And with every in-breath,
Imagine how you're feeding this ball with more and more light and gratitude.
And then imagine with every out-breath how you're sending out waves of light and love around.
Take another breath in,
Breathe in the light and gratefulness and then breathe out and send out waves of light and love to any people around.
Take another breath in,
Breathe in the light and gratitude,
Feel the ball expand,
Become bigger and then breathe out and again send out waves of love and light to the street that you're in,
Any house and any family in your street.
Take another deep breath in and feed the ball with light and gratitude and breathe out,
Send out waves of love and light to the town or the city that you're in,
To everyone and everything in your town or city.
Take another deep breath in,
Feel the ball expand with light and gratitude,
Another deep breath out and send out more waves of love and light to your country,
To everyone and everything in the country that you're in.
And really imagine how you're sending out so much positive and loving energy to everyone and everything in your country.
Take another deep breath in,
Breathe in the light and gratitude,
Feel the silver bright ball expand deep inside your belly and then breathe out and send out waves of love and light to the whole continent,
To everyone and everything in your continent.
Send out this positive loving energy to everyone and everything.
If you notice any distractions,
Simply bring your awareness back to this ball of bright silver light within you.
Take another deep breath in,
Feed the ball with more light and gratitude,
Feel the ball expand so much energy,
You can almost not keep it in,
Then breathe out and send out waves of love and light to the whole planet earth,
To everyone and everything on this planet that we're on,
Planet earth and cover this planet with the positive loving energy radiating from the center of your body.
Take another deep breath in,
Feel the ball expand within you and then send out the last big waves of love and light to the whole universe,
To all of the planets and stars,
The moon,
The sun,
Everything,
This universe.
And then gently bring your awareness back to the silver bright ball within you and then gently bring your awareness back to your breath and notice how you're breathing in and out,
The air going through your body.
Breathe in a little more deeply,
Feel the air fill up your body and slowly let your awareness float back to the surface,
Back to the space around you,
Feel the air around,
Notice any sounds around you,
Take another deep breath in and out,
Float back to the surface,
So whenever you're ready,
Take your time,
Gently wiggle your fingers and toes,
Gently stretch your neck and so whenever you're ready,
You may slowly and gently open your eyes.
Welcome back!
