I welcome you to position your body so that you can sit with your spine straight and your body relax comfortably.
Sit tall either in a comfortable and supportive chair or in a cross-legged sitting position on a firm cushion on the floor.
Position the top of your head over the base of your spine,
Visualizing a string pulling you from the crown of your head up to feel a nice lengthening of the spine,
Chin is slightly tucked in.
Close your eyes,
Become aware of your body,
Relax.
Set the intention to relax.
Feel your whole body at rest and for the next minute,
Be aware of relaxing your entire body.
As you start at the top of your head and move slowly downward,
Relaxing and softening all tension and contraction.
Become aware of the whole body and gently direct your awareness to the flow of your breath.
Watch the breath rising and falling through your nostrils.
Don't force or try to shape your breath,
Allow it to be completely involuntary.
Just relax and observe your body breathing and the flow of air gently moving through your nostrils.
Become aware of the breath as two separate lines.
See the breath as two separate streams effortlessly rising and falling through your nostrils.
If the mind wanders,
That's okay.
As you catch yourself,
I welcome you to bring your awareness back to your breath.
And as you follow your breath for the next few minutes,
I welcome you to continue to relax all tension in your body.
Whenever you notice any roughness or even the slightest imbalance in the breath,
Simply have the intention to relax more deeply so that your breath becomes completely smooth and effortless.
As you continue to watch your breath,
Your mind will gradually become quieter.
Continue to watch your breath,
Relax and be aware.
And if the mind wanders,
We simply bring it back to the breath.
Don't force or try to make anything happen.
Just relax and continue to watch your breath flow through your nostrils.
In time,
As your relaxation deepens and becomes more complete,
This presence will become stronger and you will experience a deeper state of being.
Continue to be aware of your breath.
Gradually begin to sense a presence in the brain.
As your awareness expands,
Sense this presence grow.
In time,
Feel or see it evolve into a kind of light or glow.
The more you relax,
The more you just allow yourself to be while watching your breath,
The more you will experience this presence as light unfolding.
Now begin to see,
Feel or imagine a bright,
Golden,
Almond-shaped flame in the middle of the brain.
Feel or envision a glow around the flame.
Sense that this light or flame is a source of boundless energy and power,
One that is inherently healing and inspiring.
Slowly begin to allow the flame to move from your brain down the center of your spine.
As it descends,
Notice any resistance you experience to keeping your awareness on the flame or to keeping the flame in the center of your spine.
Take your time.
Sense the flame moving itself down your spine.
Feel the inherent intelligence of the flame guiding it to descend through your spine at the perfect pace.
As it descends,
Feel it energizing,
Nurturing,
And renewing the core of who you are.
When it reaches the point in the spine behind your navel,
See it stop and feel it become established there.
Relax and allow your awareness to cultivate the image or feeling of the flame.
Sense it becoming more and more robust,
A kind of living,
Vibrant presence in your abdomen.
Sense that this flame is your source of boundless inspiration and energy.
As you feel and see it,
Sense that you are connecting to the force that has been behind all the moments in your life where you experienced profound inspiration.
This flame is your link to the times in your life where you truly excel and become an unstoppable force.
For the next few minutes,
Sense the flame growing larger.
See or feel it fill the entire abdomen and sense its light infusing all of you with ultimate positivity and healing.
And now silently and slowly repeat the following words to yourself.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
Take your time.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
Be aware of how your body,
Mind,
And soul resonate with these words.
As you mentally say these words to yourself,
Do it with the knowledge that you are not trying to imagine something that doesn't exist.
You are expressing in words the very nature of your essence or soul.
Each time you say it to yourself,
Know that you are the embodiment of its sublime meaning.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
Each time you mentally repeat the words,
Pause,
Take them in,
Feel them nurturing you,
Connecting you to your nature,
To your true nature,
And helping you unlock boundless capacity.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
Take your time.
Feel the words and be aware of them becoming more and more real to you.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
In me,
There is a light that lights the whole world.
It radiates truth,
Boundless will,
Action,
And knowledge.
Finally,
Rest in the knowledge that you embody limitless potential and the light of boundless will,
Action,
And knowledge.
As you come out of the meditation,
Slowly lower your chin.
Before opening your eyes,
Rub your hands briskly together to generate heat in your palms.
Then place your palms over your eyes to feel the warmth of your hands.
Slowly energize your senses,
Body,
And mind.
As you lower your hands and take in your surroundings,
Feel a quiet confidence,
A renewed sense of purpose,
And connected to a boundless inspirational force that is the same light that illuminates the whole world.
End of practice.
