Before we begin,
Stand for a moment and gently brush the energy around your body with your hands as if you were dusting yourself off,
Leaving a bit of air between you and your hands.
Start with the crown of your head going down your arms and sides,
Down the front of you,
Behind you,
Down your legs,
And down into the ground.
This will begin to free up new energy around and within you.
Now focus for a moment on how you feel.
Do you feel constriction or heaviness within you?
To help you release any constricted energies you no longer need to carry,
Gently shake your body from head to toe.
Once you've done that,
Also open your jaw wide as if to yawn,
To release any jaw tension too.
Now give some expression to your feelings using the vowel ah.
It may sound like this.
Whatever it is,
If you feel anxiety,
Grief,
Sadness,
Or anger,
Let it go now.
Good.
Now we're ready to begin our meditation.
Sit comfortably upright in your chair so that there's space between you and the back of the chair.
This will help you to feel energy behind you.
Now place your palms upward and your feet flat on the floor.
Take a deep,
Long breath,
One that reaches all the way into your lower belly and back.
Take another deep breath,
And this time feel your body open even more.
Feel that breath within you expand you beyond the parameters of your body.
This breath connects you to your spirit.
Your spirit is the vibrancy within you that animates your every move.
And with the breath,
You can extend that spirit within you farther and farther into the outside world.
Your spirit is both within you and outside of you.
By doing this,
You are expanding your scope and awareness beyond your physical body.
When anxieties or difficult feelings are within us,
One of the things that can happen is we may not breathe as deeply as we should.
We may constrict and fold in on ourselves.
When this happens,
It may be connected to certain emotions and past traumas that are still not resolved within us.
So softening the body this way,
Opening it,
Will help those things resolve and be released.
Now let's focus above the crown of your head.
And now with your breath,
Feel a beautiful golden light streaming down to you from a few inches above your head,
Gently and lovingly surrounding your head,
And filling your head with beautiful golden light.
Breathe this light in as you feel it emanating all around you.
Once you feel it brightening there,
Then feel this brilliant light move into your neck,
Then into your shoulders,
And down into your heart.
Breathe in this golden light deeply.
As you do,
Feel a small spark of light flicker in your heart and then expand in front of you,
Behind you,
And from either side of you with each expanding breath.
Feel this golden light moving around the entire scope of you and feel your spirit,
The breath of life within you,
Expanding farther and farther outward.
See in your mind's eye the edges of your physical body becoming ever more open,
Open to a larger field of subtle energy.
Feel that this golden light in your heart is a pure,
Loving light from the universe to you,
Flowing through all the parts of you to greater possibility.
Feel yourself in a space of no boundaries and no time,
Where who you are is ever expanding,
Ever renewing.
Now see this light course throughout your entire body,
Refreshing you.
It is a purely loving presence within and around you.
Feel it course through your torso,
Gently moving through any tight spots you may feel,
Any discomfort,
Sending healing light to these areas.
Have that intention to heal any wounded places and that intention will begin to enter your consciousness.
See this golden light now flow down your legs and into your feet and beneath your feet into the ground.
You are glowing with light.
See it and feel it.
Release any grayness or tiredness you may feel.
This light may not be apparent to your physical eyes,
But there is a light field of energy around us all the time and your heart has an innate intelligence you are now becoming ever more aware of within this light.
Now let's add a mantra to our meditation,
Which will bring resonance to the expanded energy field you have just opened to.
Our mantra will encourage self-love,
Empathy,
And compassion both for you and for the entire world.
Our mantra is Karuna Hum,
Which means I am compassion.
Bring both hands to your heart now,
Palms to chest.
With this gesture,
Let's bring kindness,
Ease,
And peace into your heart as we begin.
Karuna Hum.
Now that you feel deep compassion within you,
Let's extend that compassion to anyone in your world who needs it right now.
Karuna Hum.
Continue as long as you wish.
Remember you are a loving light on the planet at all times and a blessing to all those you meet.
I wish you love today.
