Come into a comfortable seat.
Start by observing the flow of your breath in and out of your nostrils.
Notice the quality of the breath.
Is it cool,
Warm,
Smooth,
Or a little bit erratic?
Don't judge the breath.
Just let it be as it is.
The quality of the breath is an indication of the amount of stress you're dealing with right now.
So the smoother and more gentle the flow of breath,
The calmer you are.
As you progress through this meditation,
You'll be checking in with your breath and just to notice how things are going.
So stay here a few more moments,
Doing your best to keep your attention on your breath.
And if your mind wanders off,
That's okay.
Just gently bring your attention back.
Now place your hand on your heart.
Feel the warmth of your hand touching the center of your chest and take a few breaths here.
Notice if there's any tension or if it's hard to breathe.
Again,
There's just nothing to change.
Just be with it as it is.
So you can bring your hand down now and rest it in your lap or on your thigh.
And see if you can still feel the impression of the warmth of your hand on your heart.
And in that exact spot,
Visualize a light no bigger than the tip of your thumb.
See the light gently resting in your heart.
On your next inhalation,
Imagine that light getting slightly bigger.
Not too much bigger,
Just a little.
And as you exhale,
Feel the light reducing back to the size of the tip of your thumb.
Inhale again and feel the light expanding even more.
Feel it expanding to the size of the heart and on the exhalation,
Feel it reducing to that pinpoint of light.
Again,
Inhale and expand the light even more.
Now it covers the entire chest area and as you exhale,
The light reduces back but it doesn't diminish.
It just becomes stronger in its intensity.
Inhale and this time visualize the light covering the entire torso.
And as you exhale,
The light becomes laser focused and centered in the heart.
Inhale and the light is now radiating out from your torso into your arms,
Your legs,
And head.
And exhale,
Feel the light coming right to the very center of your heart.
Inhale and the light is now expanding beyond the edges of your body and as it expands,
It becomes brighter and stronger.
Exhale and the light solidifies as a bright spark at the heart.
Inhale,
Feel the light strong,
Powerful,
And radiant,
Surrounding your entire body in an egg shape.
Exhale and the light moves back to the heart.
Inhale and now the light is beginning to fill the room.
Whatever space you're in,
The light is everywhere,
Flowing into the edges and corners and feel yourself dissolving into that light.
As you exhale,
Rest in the light.
And as you inhale,
The light is now spreading out as far as you can see.
Come back to your breath.
How does it feel?
Has it changed from the beginning?
Is it light,
Slow,
Smooth?
Or does it feel heavy or uneven in some way?
Don't judge what you're experiencing.
Just notice.
And at the same time,
Feel yourself bathing in light.
Feel the light radiating in and out from your heart in a pulse.
This pulse is the very first pulse of life.
The sound at that moment that your heart came into being.
The feeling of life living through you,
Flowing through you.
Feel your heart,
The pulse,
And the light,
One and the same.
Stay here for a few more moments,
Just being,
Breathing,
And feeling.
And then,
When you're ready,
Gently bring your hand back to your heart.
Feel the warmth of your hand on your chest.
Breathe into your hand and imagine again a light,
No bigger than the tip of your thumb,
Resting in the very center of your heart.
Now bring both hands together.
Feel them in that prayer position and imagine that in between your palms is the light.
And now whatever comes to mind in this moment,
Feel gratitude.
Then gently open your eyes and move into your day.
