Find a comfortable seated position for this meditation.
Elongate the spine and find softness in your back.
Drop your shoulders away from your ears.
Neck and head gently poised with a slight tuck of the chin.
This will allow for each inhale and exhale to move with ease through your body.
Breathing in and out through your nose.
Know that at any time during this meditation you can move.
Just move gently and mindfully to find deeper comfort and to shift energy before settling again into stillness.
Allow your eyes to gently lower and softly close.
In your own time take a slow gentle inhale through the nose and gently exhale letting it all go.
Allow your lungs to fill with each inhale.
Noticing the little movements of the chest,
Ribs and stomach as you inhale and exhale.
The affirmation for this meditation I am filled with light,
I am filled with love,
I am whole is the anchor throughout the meditation and the truth to take into your life.
If your mind wanders know that you can connect back into the breath and this affirmation at any time.
Having anchors within your meditation practice can help you find stillness when the noise of the day and thoughts take over.
Feeling the little movements of your body with each inhale and exhale.
Allow yourself to expand and take up the space you need in the room.
Allow yourself to ground here.
From behind your closed eyes visualize the room around you,
The walls,
The furniture,
The colors.
Allowing your breath to guide you around the room bringing you back to where you were seated.
Visualizing the surface below.
Exhale and let it go.
Opening your sense of hearing.
Noticing the sounds outside the room.
Hearing each one with your whole body and connecting to the sounds just as they are without judgment or distraction.
Just take each sound in.
Exhale and let them go.
Moving your attention to the sounds within the room.
What can you hear?
Taking in the soundscape of your space.
Allow your breath to guide you around the room.
With the next inhale notice all the sounds at once.
Exhale and let them fall away.
Opening your sense of smell.
Allow the aromas of the room to fill your nose.
Scents and aromas can be subtle.
Just notice what you can hear with each inhale.
Exhale and let them go.
Drifting your attention to the temperature of the room.
Is it warm or cool?
Can you feel the temperature on your feet or hands or face?
As you inhale notice the temperature of the air as it enters your nose.
And as you exhale you may notice a slight warming of the air from your body.
Notice the way your clothes hang on your body.
Feel the weight of your top hanging from your shoulders.
The warmth of your pants covering your legs.
Noticing the fabric against your skin.
Is it soft or warm?
Cool?
Heavy or light?
Turning your attention inwards to the sensations and feelings that may be arising in your body.
Listening to your breath.
Feeling into your heart beating.
Notice the sounds of your digestive system.
Observing any areas of tension in the body.
In this moment just observing the feelings or thoughts you may be having.
There's no need to change them.
Just noticing how this moment feels.
Resting back,
Taking in all those internal feelings and thoughts.
The sounds and holding them at the same time as the external sound smells your place in the room.
The space you were allowed to take up in this meditation.
Letting your body and mind softly hold all of this together.
Exhale and let it drift away.
As you inhale,
Become aware of the top of your head.
The crown.
Bringing your attention down over your brow and your forehead.
Noticing your eyes.
Noticing any tension held here around the eyes.
You don't need to change these feelings in the body.
Just observing and noticing.
Becoming aware of the ears,
Your nose,
Jaw and lips.
Becoming aware of your shoulders.
Noticing their position.
Noticing the spine and the back.
Becoming aware of your elbows and their connection to the forearms.
To the wrists.
To the palms.
And noticing each finger connecting to the palm of your hand.
Bring your attention to the chest.
The stomach.
The hips.
Notice how the hips connect to the thighs.
Over the curve of the knee.
The underside of the knees.
The shins.
The calf muscles.
The way the foot connects to the ankle.
The ball of the foot.
The heel.
Noticing the arch of the foot.
Bring your awareness to the toes.
And how they connect to the foot.
Becoming aware of the whole body.
From the toes.
All the way up through the legs and hips.
The stomach.
The back.
The chest.
The hands.
The arms.
Over the shoulders.
And to the top of the head.
Having taken in the whole body.
Now is time to connect to the affirmation.
As you inhale,
Say in your mind.
I am filled with light.
And as you exhale.
Allow that feeling to flood your body.
Inhale.
I am filled with love.
Exhale.
And allow that love to fill your body.
I am whole.
I am filled with light.
I am filled with love.
I am whole.
The words may resonate through your body.
As you repeat them in your mind.
The words allow you to have a place to come back to during meditation.
I am filled with light.
I am filled with love.
I am whole.
As the time comes to move into silence.
As the quiet arises.
Allow these words to just drift away.
And you may become still.
Gently returning now to the breath.
With your next inhale.
Allow the breath to take your attention to the room.
Exhale.
And feel into where you are seated.
The connection your body makes with the surface below.
Feeling the air on your skin.
The clothes hanging on your body.
Notice the sense of the room.
Noticing the noises inside and outside.
Gently giving your body a little stretch.
Rolling your shoulders.
Stretching your arms above.
Know that you can connect into these words at any time.
I am filled with light.
I am filled with love.
I am whole.
