And so we begin by finding a comfortable position.
Back straight,
Hands palms up,
Lightly placed in your lap,
Right hand over left,
Thumbs lightly touching.
Relax your shoulders down from your ears.
Imagine a string coming down from the ceiling,
Gently holding your head up nice and alert.
Now take a deep breath in and slowly close down your eyes.
Tuck in your chin slightly and settle your internal gaze to the space between your physical eyes in the middle of your forehead.
And next you exhale in your mind with loving intention,
Say to yourself that this is a time for healing.
Scan your body for any signs of pent up or negative emotions and begin to breathe these out,
Allowing yourself to fully relax.
Now bring your attention to the breath.
Notice how the air feels as it passes through your nostrils and travels down into your belly.
On the next exhale notice the slight sensation of warmth of air within your body.
Make a conscious effort to allow yourself permission to just be in this present moment.
When next you inhale allow the air to enter your nostrils slowly over a count of three.
Then hold the air in your lungs and belly again for a count of three.
And finally release the air from your body for a count of three.
Continue this pattern of breath in your own time for three more completed breath cycles.
In for three,
Hold for three,
Out for three.
Softly and gently now return to the natural rhythm of your breathing.
Bring your awareness to the centre of your chest where your heart space lies.
Visualise a beautiful,
Soft,
Warm,
Healing light entering your heart.
The colour may be green,
Pink,
White or any colour that feels right for you.
You may even just sense there is a feeling of warmth entering your heart.
Whichever it is,
Know that it is right for you.
Your heart is the centre of your feelings of love for others.
Your heart is the centre of empathy,
Forgiveness,
Compassion and most important the centre of love for yourself.
Infuse these beautiful feelings into the colour and warmth that you have created and imagine them spreading out like the rays of a golden sun throughout your body,
Mind and soul.
Experience and feel with your entire body these wondrous sensations and allow yourself to connect with all things in life,
All beings,
Nature,
The elements.
Let this feeling blossom within you.
Embody the natural flow of universal life force energy within and around you.
Let your attention flow now to the things you are grateful for.
Perhaps you feel grateful for being alive,
Perhaps it's for good health or for the organs in your body that are functioning to sustain you.
For your heart that beats endlessly and without effort.
For the millions of cells within your body that are regenerated on a daily basis.
Perhaps it's for your senses,
Things we take for granted like our sense of sight or touch or hearing.
Perhaps you feel grateful for your freedom of choice,
For the fact we live in a country that allows us free speech and the freedom to create or imagine.
You may have feelings of gratitude for the natural harmony and abundance that nature provides us with.
Food,
Air,
Water,
That that not only feeds our physical bodies but also our mind and our soul.
In your mind's eye bring in a vision of the people who truly nourish and enrich your life.
Family,
Friends,
Work colleagues,
Pets.
Reflect on how they bless you with their presence,
Their warmth,
Their support,
Love and understanding.
Focusing on your heart space now bring forth an individual or being for whom you hold great love.
Really feel the sensation of this deep and sacred feeling within your heart center.
Experience the tenderness,
The softest and most peaceful part of you that this individual or being invokes within you.
Now inhale deeply and on your next exhale send this wonderful loving feeling into the air around you.
Visualize this beautiful love swirling softly and gently around you and around the people that are close to you,
Either by thought or physicality.
Spread your tender and soothing love as far as you can imagine and farther still.
Now allow your love to grow and spread to people you don't know.
People and families living in your neighborhood,
Your city,
Your country and then on to the entire world.
Send your love,
Peace and gratitude to the diversity our world has to offer.
To the people and countries in turmoil,
To the oceans,
The forests,
The universe that holds our collective consciousness and an intelligence that underlies all of creation,
The universal life force energy.
Now silently begin to repeat these words,
Thank you,
Thank you,
Thank you.
Followed by anything that you are grateful for or you may simply wish to embrace the feeling of gratitude and deep love and connect with the sensations within your body and mind.
Take a moment now to absorb this beautiful energy you have created and at three bells we will gradually return.
慢慢 inhaled.
Take a moment to slowly bring your awareness back to your breath.
Notice how the air feels when you inhale and exhale and how your body responds to each breath.
Allow your breath and attention to flow to the soles of your feet.
Notice the ground beneath and feel the connection to the earth.
Wiggle your toes.
Take another breath now and send it to your legs,
Hips and another now and send it to your chest and back.
Finally take a breath to your headspace and bring your awareness back into the room and when you're ready and in your own time open your eyes and gently be present in the here and now.
