Welcome to this meditation experience.
Today we will go on a journey of relaxation,
Coziness and warmth for your body,
Your heart and your soul.
Feel free to find a comfortable posture for you.
For this experience I would recommend a sitting posture.
As this will enable the best possible flow of energies from the crown to your feet and vice versa.
If you feel that you're not able to sit you can of course lie down,
Trying to make sure that your back is straight and that your arms are resting comfortably at your sides with any cushions and aids that you require.
Give yourself a few moments to find this perfect posture for you.
Whenever you feel ready you can start by taking in your surroundings through your eyes,
Noticing the space that you're in,
The objects in it,
The furniture,
The shapes and forms and the light that is present,
The tonality of that light,
Its intensity or softness and how it plays with all the elements in this space.
You may notice your breathing as you are perceiving through your eyes,
Allowing your breathing to be natural and easy,
Gently inhaling through the nose,
And exhaling through the nose as well,
Finding a comfortable rhythm for you.
And if it feels good to you,
You can start relaxing your gaze until you gently close your eyes and notice how your eyes perceive when they're closed.
In the tonalities,
The patterns that sometimes play and dance in front of our eyes when they are closed.
Now gently shifting your awareness to the sounds that are present in the space that you're in.
It can be the sound of a computer or any other technology.
You may also tune in to sounds that are beyond the space that you're in,
Beyond the room,
Maybe in other parts of the building or even outside.
Simply being aware of what you perceive,
Peacefully and present.
And as you do,
You continue gently breathing in and out,
Noticing the rhythmical movement of your breathing,
As your chest rises and falls.
And from here,
You can gently bring your awareness to your body,
To the feeling of your body and you inhabiting it,
Noticing its volume,
The pressure that you can notice against the seat or the floor,
Of the feet against the floor,
And the movement of the body as you breathe in and out.
And noticing any sensations present in your body,
Sensations of warmth or perhaps cold or any other feedback that your body is expressing.
You may also create a space for the perception of smells in the air or perhaps echoes of smells.
And if you don't notice any smells,
That's perfectly all right,
You can simply notice the air coming in and going out,
Fresh as it enters your body and warmer as it comes out,
Joining this beautiful rhythm of life,
Of expansion and release.
And as you explore these perceptions,
You may notice yourself coming into a more centered space,
More awake perhaps.
However this evolves for you is perfectly all right.
Whenever you feel it's right,
You can bring your attention to your crown and imagine that you're receiving a beautiful beam of sunlight on your crown,
A beautiful,
Bright and golden gentle energy that brings in a gentle warmth and a very comfortable feeling to the top of your head.
This golden energy brings in a wonderful feeling of relaxation,
Of warmth,
And it gently moves down and permeates your head,
Your brain,
And your face,
Very gently flowing down and bathing your whole head in this beautifully gentle energy.
Notice how this golden energy continues moving downwards,
Feeling the spaces in your neck and your throat,
Feeling so cozy and comfortable,
Like this gentle sunlight blessing and caressing your body,
Illumining your body and your energy field.
Take a few moments to enjoy this sensation,
Allow this energy to continue permeating your shoulders,
Your chest,
Your back,
With this beautiful glowing gentle energy warming and soothing this part of your body,
And your heart,
With this golden energy as it continues to move gently down to your abdomen,
Your organs and glands,
Joyfully receiving this light,
Which is so comfortable to rest in.
You may notice these parts of your body relaxing and joining in,
This sunlight golden energy.
Notice how this energy fills in all the spaces in these areas,
Until it permeates all of the levels of these areas of your body,
And when you feel ready,
Allow this energy to also flow down your shoulders into your arms,
Forearms and hands,
Gently warming them up with this very kind glow,
And as you experience this energy flowing down your arms and hands and fingers,
Notice how your breathing is now,
Gently accompanying this beautiful flow and how your perceptions are in harmony,
Joining this golden beautiful energy,
And continuing to move down,
Allow this energy to suffuse your pelvis,
Your organs and glands in this area,
And all the spaces,
Continuing to proceed down your legs,
Bringing this golden glow gently downwards,
And as it does,
You may feel your whole body bathed and suffused in this golden energy,
With a very soft and kind brightness,
As you continue to proceed down your legs,
Your neck,
Your shins and calves,
And your feet,
Allow yourself to feel this golden light,
Filling your whole system and your whole body,
Very gently and naturally accompanying you now,
And allowing it to go even deeper into your bones,
Your muscles,
Your nervous system,
Your lymphatic system,
Your ligaments,
And joints,
Your connective tissue,
And your body fluids,
All gently glowing with this beautiful golden light,
Feeling very cozy and very calm,
Comfortable in its presence,
Take a few moments to feel how this energy harmonizes with your body,
With your mind,
With your heart,
As you continue gently breathing,
Very naturally and easy,
And now we're going to rest for a few moments in this golden state,
You can allow yourself to rest in your breathing,
And also in this beautiful feeling,
In your body,
In your mind space,
And in your heart,
Allow yourself to gently enjoy this state,
This beautiful energy and its vibration,
And the space of joy that it invites,
Of gentleness,
Of golden presence,
And notice how this feels natural to your soul,
And to your whole being,
And your body,
Take a few moments to enjoy just being in this space,
And whenever you feel ready,
You may gently reconnect with your body,
Feeling its presence,
And its physicality,
How it is sitting,
And if it feels good to you,
Slowly start emerging from this beautiful state,
As if you were swimming in an ocean of golden light,
And swimming to the surface,
Emerging back into your physical body and reality,
Into the space that is holding space for you,
And as you approach the surface,
You may want to maybe invite some movement in your body,
Maybe by moving your arms,
Your hands,
Maybe stretching a little bit if that feels good,
Moving your feet,
Your legs,
Whatever you like,
And becoming aware once more of your breathing,
Gently breathing in this beautiful air that Mother Earth gives us,
And exhaling your breath as you return it to her,
You may want to gently open your eyes again,
And reintegrate into this space,
Physical space,
And this physical dimension,
In this beautiful world in creation,
And noticing how this beautiful sunlight golden energy continues present with you,
And is now integrated into your body and this moment in your life,
And you may continue with whatever comes next,
With this blessed energy accompanying you,
Honoring your choice to allow yourself to enjoy this time and this space,
To connect in this way,
May you be well,
May you be in joy,
Namaste.
