Preparing yourself for your meditation practice make sure that you're in a comfortable position whether that be in a seat laying down anywhere where you can find some comfort in the body physically.
Whenever you arrive,
Can let the eyes close gently and take a nice cleansing breath inhaling filling up with air and exhaling to release anything you no longer need.
As you let the breath gently return to its natural state.
And the next few times that you inhale,
Calling back all your energy from external demands.
Putting aside the to do lists.
Noticing any thoughts that immediately are popping up for you.
And then returning the attention to the breath.
All of your energy is now returning to focus on the breath.
Allow the forehead to soften the eyebrows to soften as you let the eyes sink back into the skull.
Let your awareness creep down into the center of the skull,
The space between the inner ears.
And resting here,
Feeling the pulsing sensation that exists at the center of your skull.
Feeling the jaw release and hang heavy.
And all of the muscles of the face feeling like they could melt off of the bones of the face.
Everything about your face soft.
Allow the throat to rest back toward the back of the neck.
As you feel the pulsing sensation of the throat.
Inwardly scanning the throat,
The mouth,
And the entire face and skull.
Allowing the scalp and the ears to release any remaining tension.
As you feel the back of the neck and the shoulders soften even deeper.
Awareness spreading across the collarbones,
Down through the shoulders,
The upper arms,
Into the elbows and the forearms.
Feeling the full weight of the arms allowing every muscle to simply roll off of the bones.
You start to feel the pulsing sensation of the palms of the hands and each of your ten fingers.
Feeling how the pulsing of the hands sinks up with the pulsing of the heart.
Feeling your own heartbeats,
Feeling the center of the chest beneath the ribs.
The rhythm of your own individual heartbeat,
All of the attention resting on the heart center.
Allow the bottom of the ribs to soften.
As your awareness sinks down into the belly,
As you feel any tension in the belly simply softening with your presence here.
And feeling the pulsing sensation of the belly of the abdomen.
Watching as your digestion slowly rotates,
Clockwise around the navel.
Just bringing your own attention and awareness to the bodily processes that don't need our attention to work.
Bringing your awareness to everything that your body does,
Every moment of every day to keep you alive without your conscious awareness.
Feeling all of the movement that exists within the belly,
Within the whole body in this deep stillness.
Allowing the mind to become the observer,
Simply observing the body.
Observing the gentle breath as the awareness rests on the belly.
Now allowing your awareness to sink down even further to the pelvic floor,
The low belly,
The sacrum.
This whole gentle area simply releasing any remaining tension with your presence here.
Feeling the pulsing of the low belly of the pelvic floor,
And the very root of the spine,
The glutes,
This whole area softening.
Letting your awareness creep down into the thighs,
Into the knees,
And the calves,
And the shins.
Allowing every muscle in the legs to roll off of the bones as you feel the length and the weight of your legs.
And awareness moving into the soles of the feet,
Each of the ten toes.
Feeling the pulsing of both feet.
Now feeling your entire body,
The pulsing of the entire body.
The full weight of your entire body.
Attention sinking into the palms of the hands.
Feeling the pulsing of the hands and the fingers,
So much so,
It's almost as if there were little balls of light in each of your hands.
Feeling the warmth of this light in each of your hands.
And watching as those lights diffuse up the forearms,
Into the elbows,
Into the upper arms,
To the shoulders,
The shoulder blades,
And joining together at the back of your heart,
Space between the shoulder blades.
Watching this bright healing light beating at the back of your heart.
Watching as it spreads throughout your entire body.
Slowly expanding with each exhale.
Expanding to fill up the whole chest,
Into the belly and the neck,
Into the pelvic floor and the head.
Down both legs,
Through the soles of the feet and the crown of the head.
And this healing light is filling up your entire body.
Every corner,
Every crevice is now illuminated by this healing light.
So watching as this light drives out any negativity or toxins through the back of the heart and into the earth.
Knowing that darkness cannot exist in the presence of this light.
So simply allowing this healing light to drive out anything that no longer serves you.
And watching as this light seals up the passage in the back of your heart,
Begins to inch its way up the back of your neck,
Coming to the back of the skull and resting at the crown of your head.
Feeling your entire body full of this healing light.
The entire body a bit lighter,
Maybe a bit tingly,
Without any toxins to weigh you down.
The entire body is full of pure love and light.
Resting here in this blissful healing state for as long as you need.
Namaste.
You
