Welcome to today's mindfulness meditation session.
Please sit comfortably with your spine straight as much as possible.
Your hands on your thighs or your knees with your index finger touching your thumb.
Let's start by relaxing our face,
Neck and shoulders,
Arms.
Relax your torso.
Relax your legs.
Stay grounded within yourself in the present moment by bringing your attention to the base of the nostrils where they touch your upper lip.
Observe your breath.
Feel your breath as it comes in,
As it goes out.
Feel the breath as it fills your body with the vitality of life.
We are just observing our breath.
The breath could be short.
The breath could be long.
We're not controlling it.
We're not judging it.
We just observe it and we let it be.
The breath breathes itself.
Any thoughts that come up,
Let them go.
Let them drift away as the clouds drift away in the sky.
Very kindly,
With love and compassion,
Bring your mind back to the breath as you pay attention to your breath as it goes in and out.
Visualize a healing white light coming from the sky,
Entering your body from the top of your head,
From the center of the top of your head,
The crown chakra.
It enters your body and it leaves your body from the center of your forehead,
The third eye.
With each inhalation,
Visualize this healing light entering from the top of your head.
With each exhalation,
It leaves,
It goes out from the center of your forehead.
Stay with your breath.
Stay with this healing light.
With each breath,
Feel the blessings enter you.
With each breath,
As it goes out,
Release anything that does not bring joy at this moment.
Let the breath breathe itself and see the light come in and go out.
Each breath fills you with love and happiness.
With each exhalation,
You release anything that does not serve its purpose.
Any thoughts,
If they come up,
Let them go and bring your attention back to your breath and to this beautiful healing light as it comes in and it goes out.
Each breath,
You are filled with gratitude.
Each breath,
You are rooted within yourself at this present moment.
Keep your attention on your breath and on this beautiful healing light.
Each breath,
You invite more love and compassion and you let go as it goes out.
You let go of anything that you do not need at this moment.
Stay in this present moment.
Stay with your breath.
Stay with the healing light.
You are filled with happiness and love.
With each breath,
You are filled with contentment and peace.
With each breath,
With each inhalation,
You feel the light healing you.
With each exhalation,
You feel the release of anything that's negative and you do not need.
Any thoughts that might come up,
Let them drift apart from your mind and bring your attention back to your breath,
Back to this beautiful healing light.
As you inhale,
The healing light comes in.
As you exhale,
The healing light exits through the forehead.
Stay grounded.
Stay peaceful.
Let go of the visualization and bring your attention to your breath as it enters your body.
Stay in the present moment with the breath as it comes in and as it goes out.
Take a deep breath as you let go,
As you release anything that does not serve the purpose at this moment.
With your eyes still closed,
Wiggle your feet.
Move your fingers.
With your eyes still closed,
Move your neck and shoulders.
Rub your palms and put them on top of your eyes slowly.
Open your eyes.
Bring your palms on the top of your lap,
Facing upward.
Take a deep breath and find the gratitude.
Be thankful for this present moment,
For bringing yourself to doing this meditation,
For being kind to yourself.
Have a wonderful day.
