So first just taking a moment to thank yourself for whatever it is that brought you to sit with me today And so appreciate your presence And as I say those words just go ahead and close down the eyes or find a soft gaze And for the next couple of minutes just taking your attention inward To your inner landscape as best you can bring your attention to the palms of your hands Resting there and sensing into the palms of the hands may be noticing temperature pressure Whatever is available right there in the palms of your hands in this present moment These hands the givers and the receivers and as we pay attention to these hands as receivers imagining a bright white light entering the palms of your hands Receiving this beautiful brilliant energy through the palms of your hands Sensing the hands now from the inside out Letting this energy this white light fill up the entirety of your hands and fingertips Then noticing how this beautiful bright white light Starts to travel up the forearms through the elbows Passing by the upper arms And then noticing this beautiful light filling up the entirety of your chest As it continues down your torso to fill up your belly And enters into your hips and pelvis and then fills up each of your legs From the hips all the way down to the soles of your feet.
I'm just noticing the body Feeling full of this bright beautiful light Sensing into the heaviness As well as this beautiful brilliant light that fills up your body from the inside out just sensing into this imagined feeling Right here in the present moment For the next couple of breaths When you're ready,
Just bring your awareness to the top of your head imagining a beautiful white light Bringing your awareness to the top of your head Imagining a beautiful white light entering in through the top of your head Imagining your body being filled up from the top of your head To the soles of your feet by this beautiful bright brilliant white light Sensing into refreshment Relaxation as you're aware of this gentle kind loving presence Available now to you in this body When you're ready connecting in with your breath this body where you feel it most distinctly Maybe that's through the nostrils or the chest or the belly Noticing this gentle and continuous stream of the breath Entering and exiting your body all on its own Sensing into your aliveness as you rest here with the breath As best you can keeping your attention On the inhale and the exhale the rest of the meditation Noticing if your mind wanders to thoughts or other sensations And gently bring your awareness back to the breath Follow the flow inhale and the exhale Noticing where your mind is and it's not there already Gently bring it back to the body noticing the breath this breath and this breath And let the sound of the bell signify the end of your practice Thank you so much for being here with me today.
You have a wonderful day
