Thank you for meditating today.
Find a comfortable seated position.
Sitting up slightly on a firm cushion or if sitting on the floor is uncomfortable for you,
Find a chair.
Sit with your spine straight and your crown pointed towards the sky and take a moment and focus on your breath.
Watch your breath as it moves in through your nose and down your throat.
And then follow it as it exhales.
Imagine that your belly is a balloon and when you breathe in,
Breathe in through your nose,
Down your throat,
Filling your chest and filling up the belly and the balloon that's there inside.
Hold it for a moment and then slowly exhale.
Following the air out as the belly deflates,
The balloon gets smaller,
Past your chest,
Through your throat and out your nose.
Focus on your breath,
Inflating the balloon that's in your belly and then pushing out all of the air slowly.
Exhaling deeply,
Holding it for a moment and exhaling slowly.
Take a moment,
Focusing on your breath,
Following your breath in and out.
Thoughts may come into your mind.
Acknowledge them and with your next exhale,
Send them on your way.
Don't judge them,
It's perfectly natural.
That's what the mind does.
It allows thoughts in and when you notice them,
That's a moment of mindfulness.
Just acknowledge their presence and let them go.
Return your focus to your breath,
Following your inhale in through your nose,
Down your throat,
Filling the balloon that's in your belly and then deflating the balloon,
Exhaling all of the air out,
Following that air out through your nose.
And now imagine the sky opens up and the softest petals of light fall down.
Soft petals of light falling all around you and they land on you and they're so soft and they're warm and as they land,
They melt.
And every petal relaxes the cells that they hit on your body and as they melt,
They slowly move down,
Relaxing every inch of you.
They land on your crown and the top of your head relaxes,
Slowly rolling down,
Relaxing your forehead and your eyes and the space between them,
Relaxing the back of your head and your ears,
Your cheeks and your nose,
Relaxing your lips and your chin,
Relaxing your neck and your throat and feel the petals falling on your shoulders and soaking into your skin,
Relaxing your shoulders and your shoulder joints,
Your upper arms and your elbows.
Relaxing the back of your neck and your back,
Your chest,
Soaking into your skin,
Relaxing your ribs and the spaces between them and around each and every vertebra,
All of the muscles and the spaces from your neck,
Slowly rolling down to your thoracic spine and your lumbar spine,
Relaxing all of the joints and all of the muscles.
And you inhale and expand your belly as you exhale the soft petals of light melting and landing on you,
Relax your belly,
Your sacrum,
Your hip joints,
Relax your thighs and your knees,
Watching the petals fall softly around you,
Bright petals of soft warm loving light,
Soaking into your skin,
Warming your joints,
Relax your knees and your calves,
Your ankles,
Your heels and as the petals fall on your feet,
Relax the top of your feet and the bottom of your feet and each and every toe and the joints between them.
Take a deep breath.
The soft petals of light soak into your hands,
Into your fingers and your palms,
Soaking into your feet,
Filling your body with warm loving light and as the petals fall and they soak into your body,
Imagine them filling up your feet and your hands,
Your ankles,
Your lower legs and your forearms,
Rising up to your elbows and your knees,
Filling up to your thighs and your upper arms.
See your limbs filled with warm loving light,
So relaxing.
And as you breathe so slowly,
So deeply,
The warm petals of light melt into your body,
Filling your hip joints,
Relaxing them,
Your lower belly,
Rising up through your organs,
Filling your torso with light and love,
Rising up past your diaphragm,
Filling your lungs and as you breathe in,
The warm petals of light soak through your body and every inhale expands that energy in your heart and your heart glows brightly.
The energy fills your shoulders,
Your upper chest,
Rising up through your neck,
Into your throat,
Rising up past your eyes,
Filling your head,
Rising up to your crown,
Your whole body is bathed in a beautiful warm soft loving light inside and out.
Your skin is dissolved and you are here,
A pure warm loving light and with each breath,
You see the energy move through your body like waves.
Your heart glowing with every inhale and with every exhale,
You send this warm loving light out into the world,
Out to your family,
Every breath spreading it further out to your neighborhood,
Through your town and your state.
Every exhale spreading your warm loving light energy further until it surrounds the world.
And as you breathe,
You're able to send your energy far and wide and it's miraculous.
It's endless,
The warm loving energy is endless and you share it and you're able to see it spread across the world and even beyond.
And now take a moment and bring yourself back,
Finding your skin but still being filled with this warm loving relaxing energy.
Take an inhale,
Take an exhale slowly and as you find your skin and your place on your mat or your pillows or a chair,
Feeling yourself coming back to the room,
Know that you carry this pure loving light with you wherever you go.
Slowly open your eyes and have a wonderful day.
