Comfortable seat either on the floor cross-legged,
Sitting on your heels,
Sitting in your favorite chair,
Or even lie down in bed.
Close your eyes and just start to become aware of your breath.
Don't try to alter it or change it in any way just yet.
Just notice the natural rhythm of your breath as you breathe in and as you breathe out.
Start to notice the texture and temperature of the air.
Feel the smooth,
Soft quality of the air.
Notice that the air is slightly cooler as you breathe in than when you breathe out.
Without judging your breath in any way,
Notice the qualities of your breath.
Is it smooth,
Ragged?
Is your breath short or long?
Is it deep?
Is it shallow?
Placing no judgment on the qualities of your breath,
Simply notice and observe.
And now begin to breathe with more intention.
Long,
Slow,
Deep inhales in and out of the nose.
Inhale for a count of one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
As you breathe,
Feel the air move through your nasal passage,
Down your windpipe,
And into your lungs.
As you breathe out,
Feel the air empty from your lungs,
Through your nostrils,
And out across your upper lip.
Fill up with air.
Breathe full and deep.
Inhaling for a count of four,
And exhaling a count of four.
Breathe deep,
Breathe full.
And now as you breathe,
Imagine that every breath pulls in a stream of warm liquid gold light in through your nostrils,
Down through your nasal passage,
Filling your lungs,
Bright,
Beautiful light.
And as this beautiful light fills your lungs,
With it comes a feeling of well-being and peace,
Total calm,
Complete relaxation.
With every breath in,
More of this beautiful golden light enters into your body and fills your lungs.
So much beautiful light,
So much calm,
So much peace.
With every breath out,
Imagine that you're breathing out darkness,
Heaviness,
Letting go of anything that you've been holding on to.
Just release,
Let it go.
You don't need it anymore.
Inhaling,
Bright light,
Exhaling tension and heaviness.
With every breath in,
You fill up with peace and calm.
With every breath out,
Let go of anything that feels heavy.
With every breath in,
That golden light gets brighter.
With every breath out,
You feel lighter.
Breathe in health and well-being.
Breathe out tension and anxiety.
And now,
As you breathe,
Imagine that that golden light moves through your nostrils,
Your nasal passage,
Down your windpipe and into your lungs,
And begins to expand beyond your lungs,
Chest,
And heart,
Through your whole body.
Picture that light melting down your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
Backs of your hands,
Palms of your hands,
Fingers and fingertips.
And also imagine that that light,
As you breathe in,
Fills your lungs and overflows down your body,
Down into your belly,
Filling your upper belly,
The middle of your back,
Your belly button,
Your low belly and low back,
Down to your hips and pelvic bowl,
Down your thighs,
The fronts and backs of your knees,
The fronts and backs of your shins,
Your ankles,
The tops of your feet,
The bottoms of your feet,
Your toes,
All filling with beautiful,
Brilliant,
Soothing golden light.
And that golden light,
As you breathe into your lungs and fill up,
Expands up into your throat,
Your jaw,
Your mouth,
Your nose,
Your cheeks,
Your ears,
Your eyes,
Your forehead,
All the way up to the top of your head,
Until your whole body is pulsing with a glowing orb of golden light.
And with every breath in,
This golden light gets brighter,
Warmer.
With every breath out,
Release anything left that you might be holding on to,
Any resistance or tension hiding in your body.
Bask in the beautiful sense of well-being as you breathe in and as you breathe out.
Now imagine that that orb of golden light expands beyond your physical body to encase you in a glowing shield of light,
Expanding beyond your body three feet in every direction.
And this bubble of light that you sit in is like a permeable membrane.
It allows in good positive energy,
But resists negative energy.
Anything that feels heavy,
Fearful,
Or anxious bounces right off.
Anything that feels like love seeps in and continues to feed that feeling of warmth and well-being.
And now imagine that that golden orb of light begins to expand beyond your body and fills up the whole room that you're sitting in.
And any people,
Objects,
Or pets that may be in there with you,
Filling the whole room with a sense of calm,
Peace,
And well-being.
And as you breathe in,
Imagine that golden orb,
That beautiful bubble of light expanding bigger to contain your whole family,
All of your friends and loved ones.
And as you sit in this bubble of peace and love,
Feel safe,
Calm,
And protected.
Inhale deeply through your nose.
Open mouth exhale.
One more just like that.
Big breath in.
Big breath out.
Slowly start to open your eyes as you find yourself calm,
Centered,
And ready to continue your day.
