Finding your focus,
Meditation.
Now make yourself feel comfortable,
Seated or lying down.
Allow the body to settle in.
Close your eyes or soften your gaze.
Take a slow,
Full breath in through your nose and exhale through the mouth and again take a deep breath in and gently sigh it out.
Allow the gravity to take over your body,
Making it feel heavier.
Release any tightness in the jaw.
Observe the shoulders softening.
And let go of any tension in your belly.
As the belly eases,
There's no tension and relax the hands and your feet.
They feel heavy and become aware of your body resting just as you are.
And with your next natural exhale,
Let go of any remaining tension that you are perhaps holding in your body.
Let it all go and slowly direct your awareness to your breath.
Gently begin to lengthen your inhales and exhales to the extent it's comfortable breathing in and out of the nose.
As you inhale,
Take your time allowing the lungs to fill up fully without straining.
And as you exhale,
Taking your time,
Allowing the lungs to empty completely.
And as you inhale again,
Draw the breath deep into the belly,
Filling up the belly with the breath.
Allow it to expand fully and as you exhale,
Observing the belly fall back towards the spine and continue with these long,
Full rounds of breath.
Inhaling deeply,
Exhaling calmly and allowing the mind to follow the journey of the breath.
And as you continue with these long breaths,
Allow your inner gaze to come to rest at the very base of your spine.
Inner gaze resting at the base of your spine.
And now begin to imagine an orb of light hovering at the base of the spine.
It's the first colour you see or want it to be.
And take your time just to observe this orb hovering at the base of your spine,
Seeing its vibrant,
Radiant colour.
And with your next inhale,
Guide your breath and this orb of light steadily up the spine all the way to the crown of the head.
And with your exhale,
Guide your breath and this orb of light gently back down to the base of the spine.
Inhale,
Guide your breath and the orb of light all the way up through the length of your spine to the crown of your head.
Exhale,
Guiding the breath and this vibrant,
Beautiful orb of light slowly moving down all the way to the base of your spine.
Inhaling,
Observing,
Sensing,
Feeling the breath and the orb of light rising,
Floating up to the crown of the head and exhaling your breath and this orb of light slowly floating back down towards the base of your spine.
And keep breathing,
Finding your own rhythm,
Your own breathing pattern,
Closely following the journey of the inhale and the orb of light slowly moving up all the way to the crown of your head.
And with your exhale,
You are fully aware of the journey of your breath and this light falling back slowly towards the base of your spine.
Breathing in deeply,
Exhaling calmly,
Completely engaged in this path of light and breath.
And if the mind goes on wonder,
No worries,
Come back to guiding that orb of light gently up and down the spine,
Noticing the sensations arising in your body as this orb of light floats steadily up and down.
Inhaling deeply,
Exhaling calmly.
And as you complete your next exhale,
Release any guiding of the breath and simply observe that orb of light hovering at the base of your spine,
Seeing its colour,
Its brightness.
Perhaps you can also sense it's warm and as this orb of light is hovering at the base of the spine,
Watch how it slowly,
Gently dissolves until it completely disappears.
And now bring your inner gaze to rest at the point in between your eyebrows.
Let your inner gaze hover in this space and slowly begin to lengthen your inhale and exhales,
Allowing every round of breath to slowly guide you back into the here and now.
Become aware of any sounds around you,
Near or afar and begin to notice sensations of the air against your skin.
Notice the heaviness of the body and where it connects to what is supporting you now.
And repeat,
I am focused and clear.
I am focused and clear.
I am focused and clear.
And take a long breath in all the way down to your belly and take a gentle sigh out through the mouth.
Once again,
Long breath in all the way down into your belly and exhale out freely through the mouth and when you feel ready,
Gently open your eyes and welcome back to your day.
