Begin this practice by positioning yourself comfortably.
If you are facing the sky,
Facing the ceiling,
Facing upwards,
And maybe you notice that your hands are already by your side or resting in your lap.
We do this so that we communicate that we are ready to receive what this experience has for you.
And continuing to allow the body to settle into a comfortable position.
And noticing your breathing without changing your breathing,
But just noticing air filling and leaving your lungs.
And noticing that as you breathe in,
You feel your body sink a little deeper into the mattress or the chair.
And when you breathe out,
You really feel your body sink a little deeper.
And making sure that we're rounding our breathing so we're not stopping at the top of the breathing,
Or stopping at the bottom of the breathing.
Just making sure that when we breathe in,
And out,
That we're rounding and not taking a sigh or short chest breaths.
We're taking full breaths.
And you'll notice that as you do this,
Your breathing will naturally slow down.
And our focus isn't on taking deep breaths,
But just allowing our bodies to slow down a little bit and settle into the process.
And as you find this natural rhythm of breathing,
Notice how your body feels more grounded.
Breathing in and out at a slow pace,
Taking complete breaths in and out.
And now that the body is settled,
Imagine that right above the center of your body is this light.
And this light can be any color.
A lot of people imagine it just as a regular light source,
A ball of white light.
Sometimes people imagine different colors,
Something comforting.
And if you can locate the center of your body,
Most people imagine that that is right above their navel or their belly button.
So imagining right above your belly button is this warm light.
And as you breathe in,
You notice that that light expands a little bit.
So it pulsates slowly with your breathing.
So you breathe in,
The light gets a little brighter.
You breathe out,
It goes dim again,
But not all the way dim.
And imagining that you can take this light anywhere over your body.
And you notice that as you see this light travel maybe over your legs or over your face,
Or continuing to just hover above the center of your body,
Noticing that you can see where the light touches your body.
And wherever the light touches your body,
You notice warmth,
And you notice comfort,
And you notice calming energy.
So allowing yourself the opportunity now to explore breathing in and making this light brighter,
And taking it to the places of your body that you need the most.
Maybe you have a busy mind right now and you'd like to calm down your thinking.
So you might for a few moments,
Breathe in and imagine that light traveling up to your head,
And shining down on your head,
And slowing down those thoughts,
And bringing with it calmness.
Or if you're noticing any pain or tingling in your body,
You might take the light to those parts of the body too,
One by one.
But making sure that you're taking your time and giving each part of your body that needs it,
The time that it needs,
With this warm,
Calming light,
This warm,
Calming presence.
And allowing the music to bring a sense of calmness,
And allow it to help you tune everything else out,
Except for this moment that you're taking for yourself.
So now,
Take a few moments to explore what it feels like to allow this light to travel in the body,
Over the body,
Wherever you need it.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Breathing and following this light.
Continuing to follow this light,
All over the body,
Wherever you need it most.
Noticing the calming energy,
Noticing the warmth.
Noticing the calming energy,
Noticing the warmth.
Noticing the calming energy,
Noticing the warmth.
Noticing the calming energy,
Noticing the warmth.
Noticing the calming energy,
Noticing the warmth.
And beginning now to bring that light back to the center of your body,
Where you first found it at the beginning of this exercise today.
On your next breath,
Realizing and seeing that light back to the center of your body.
And really the center of your being.
Knowing that this warm,
Comforting,
Radiating light is always within you.
And it always has the capacity and the power to bring you the feelings that you are experiencing right now.
With a gentle awareness of your breathing,
And a quiet space,
You can access these feelings again.
Utilizing this light that is within you.
This light brings you warmth and comfort.
So know that as the music slowly begins to come to a close,
And this experience for just now is coming to a close,
Knowing that it's something that ultimately you have created for yourself.
And it's something that you can revisit at any time that you need.
So in moments of hecticness,
And moments of strife,
Know that you have the power within yourself to calm yourself,
To connect with yourself,
And to connect with this light.
So now that the music has finished,
Become aware of the sounds around you.
And begin to wiggle the fingers and toes,
Waking up the body.
Taking a complete breath in and out.
And when you're ready and in your own time,
Open your eyes.
