Go ahead and get yourself into a comfortable position and just begin to focus on the breathing.
Not yet changing the breathing but just noticing air filling your lungs and leaving your lungs.
Lieutenant,
Find a natural rhythm of breathing.
Gradually begin to slow down your breathing,
Taking deeper breaths.
In and out.
And as your breathing begins to slow down,
Just notice how your body begins to settle into the chair.
And as you begin to relax.
And as you begin to settle in,
You may notice that in addition to focusing on your breathing,
You might have some thoughts entering your mind.
And when you notice these thoughts,
Just acknowledge them and let them go.
And maybe it's a matter of just noticing that you're thinking,
Then bringing your attention back to your breathing or bringing your attention back to the music.
And now with this increased awareness of your thoughts,
An increased awareness of the presence of the present,
Imagine that right above your head is this ball of light.
And imagining that this light is a color.
Notice what color it is.
Notice if there's any texture in this light.
Notice the temperature the light has for your skin.
Is it warm or cold?
And notice that this light can move around your body if you need it to.
And take a moment to explore what it's like to move this light with your mind.
And allow the light to bring you whatever it is that you need in this moment.
So wherever this light touches,
If it touches in your mind,
If it touches your body,
Allow it to bring you whatever it is that you need.
And allow this light to travel wherever it is you need it to go.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now with this increased awareness of the presence of the present,
Imagine that right above your head is this light.
And now allowing this light to return to right above your head.
And slowly bringing that light back up to its starting place.
And as you do so,
Noticing what the light has brought you today in this practice.
Knowing that you can return to this experience with the gentle awareness of your breathing.
Returning the light to its original place.
And noticing now the music has ended,
Signaling the end of our practice,
But just for this moment.
Begin to wiggle the fingers and toes,
Waking the body.
Returning the mind to the present moment,
Becoming aware of the sounds around you,
Becoming aware of the room you are in.
And when you are ready,
If you have not already done so,
Go ahead and open your eyes.
F
