Hello beautiful soul,
Thank you for taking your time to connect with yourself today.
Please sit very comfortably,
Make sure your spine is straight.
Relax and close your eyes.
Start noticing your breathing.
Notice when you breathe in and when you breathe out.
Without forcing it,
Try to breathe a little bit deeper than usual.
Take a deeper inhale.
Pause.
And exhale fully and completely.
Continue breathing slowly and mindfully.
If any thoughts are coming to your mind,
Remember that thoughts are a part of meditation.
Don't try to stop them or chase them.
Just notice your thoughts without engaging with them and imagine them as clouds passing by.
There might be a lot of clouds on the sky or just a few clouds.
Watch them being slowly blown away by the wind.
You don't need to think your thoughts,
Just notice them.
If your mind wanders at all,
Just come back to your breathing.
To the long and deep inhales and exhales.
And now still focusing on your breathing.
Mindfully drop your attention from your head into the area of your heart.
Breathe into your heart,
Inhale deeply and exhale slowly.
Feel what your heart feels in this very moment.
Are there any physical sensations in your heart?
Any emotions?
Any thoughts?
Just notice them.
There is no need to engage with them.
Simply observe what is here.
What does your heart feel in this very moment?
Inhale and exhale deeply through your heart.
And now imagine a tiny spark of light in the middle of your chest,
In your heart center.
Find the spark of light and feel it inside of your chest.
Imagine it growing into a little ball of warm,
Healing,
Comforting light.
Feel this light.
Feel how lovely and beautiful it feels.
And now start to expand this ball of light on your exhales.
Feel it expanding in your chest and filling up your stomach,
Your back,
Your whole torso.
Feel it expanding through your shoulders,
Through your arms and fingers,
Feeling in your head,
And feeling in your lower body,
Your legs and your feet.
And feel the whole body being filled with this warm,
Healing light.
Feel the peace and serenity that this light brings to you.
And now feel this light expanding further beyond your physical body,
Feeling in the room you're sitting in and expanding further,
Feeling the whole building you're in,
Spilling into the streets and slowly filling the whole town or city with this universal healing light.
Feel this light expanding to the whole country you're in and then further through the rivers and forests,
To the whole continent,
Through the oceans and seas,
To all other continents,
And fully encompassing the whole earth.
Feel the light expanding further to the whole solar system and further and further through the galaxy and to the other galaxies,
Filling the entire universe with this warm,
Peaceful healing light.
And now,
Slowly feel this light coming through your eyes,
This light coming back to our galaxy,
To the solar system,
Back to the earth,
Back to the continent and to the country you're in,
Back to the city or town you're based,
To your building or house and to your room.
Feel the light coming back to your whole body and feel it in the center of your heart.
Breathe through your heart,
Inhale deeply and exhale fully.
Feel the connection,
Peace and serenity that this light brings to you.
Be with this feeling and breathe.
And ask your heart if it has a message for you today.
It can be a word,
A phrase,
A feeling or a physical sensation.
Without forcing it,
Just listen to your heart.
And now,
And when you are ready,
You can very slowly come back and feel your body sitting in the room and breathing.
If you choose so,
You can stay in this relaxed,
Peaceful state for a few more minutes and enjoy the tranquility.
But if you need to keep going with your day,
You can now slowly,
Fully come back and open your eyes.
And.
And.
And.
And.
And.
And.
