Welcome to your meditation.
Please find a comfortable seat.
Settling in on a cushion,
A chair.
Take some time just to relax now.
Long,
Slow,
Deep breaths in through the nose.
And with a sigh,
Let it go.
Just a few rounds through your nose.
Exhaling through the mouth.
Just feeling yourself.
Getting a little bit more settled.
Allowing the eyes to open.
Allowing the eyes to close.
And sliding the awareness down from the mind.
All the way down to your feet.
Just notice the warmth of your feet.
Relax your toes.
Relax the soft tissues of the soles of your feet.
Feel and sense the heels in the back of the ankle.
Notice the relaxation from the feet flowing up through the ankles and into the lower legs.
Filling and relaxing the knees.
And then,
Just notice the relaxation from the feet.
And then,
Notice the relaxation from the feet.
Filling and relaxing the knees.
Releasing and softening your thighs.
The backs of your legs.
Letting your hips gently soften.
Release and relax.
Relaxation flowing down to your belly and low back.
Chest and shoulder blades.
Take a breath in here and hold.
And as you let this breath go,
Drop the shoulders away from the jaw.
Allowing the arms to become heavy.
Just notice how heavy the arms are now.
As you relax all the way down to your palms.
And each fingertip.
Sense and feel your thumbs.
Letting your hands become completely relaxed.
And then,
Notice the relaxation from the feet flowing up through the ankles.
Letting your hands become completely relaxed.
Awareness flows up the arms,
Into the neck,
And the throat.
And as your throat relaxes,
Allow your teeth to part.
Softening the jaw.
To visualize a seed deep in the center of the earth.
With its hard shell.
And the darkness of the soil.
Quiet and contained.
Just feel the shell,
The hardness.
And a little warmth begins to develop above.
Penetrating down through the air.
Beginning to soften the shell.
From the very top.
Down through the middle.
And all the way down to the very bottom.
And as this warmth flows down,
The shell softens even more.
A tiny little opening begins at the top.
And then,
The rays of the sun flow deeper inside.
All the way down to fill and energize.
And with this gathering energy,
Tiny roots begin to flow down into the earth.
Through the air.
And they flow down into the earth.
Through the soft shell.
As it falls away.
And the sun draws you upward.
Climbing higher and higher.
Until finally you break through the soil.
Take a deep breath,
Breathe in this fresh air.
And let it go.
To the sun beginning to warm.
As you lift higher and higher.
Your roots.
Your roots go deeper and deeper.
As the energy of the sun flows into every cell.
Stimulating growth and expansion and warmth.
Just take some time here.
Expanding as much as you'd like to expand today.
From the darkness,
The soil,
To the brilliance of the sun.
Breathe it all in.
Feel the energy of your body stimulated.
Alive and awake.
And let it go.
Alive and awake.
Notice your radiance now.
Shining like the brilliant sun.
In all directions.
And this is your truth.
You are radiant light.
Let yourself shine brighter and brighter.
Brighter and brighter.
Just notice how you feel now.
Rooted.
Centered.
Awake,
Alert and stimulated.
Calm and at peace all at the same time.
Take a deep breath in now.
And let it go.
And when you're ready you can flutter the eyes open.
Thank you so much for meditating with me today.
Namaste.
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