Welcome yourself to your meditation.
Relaxing into your space,
Move through your fidgets and comfort adjustments.
No rush.
Take your time.
Thinking of your spine as the energetic highway of the body,
You want to be able to create a nice straight path,
Rooting the tailbone down towards the earth,
Allowing the crown of the head to lift and lengthen up.
Take a deep breath in and a deep breath out.
If it feels okay,
Soften your gaze or close your eyes.
Another deep breath in and out.
And one more.
As you settle into your space,
Take a moment to notice your surroundings.
Notice the temperature of your space.
Notice if the surrounding area is shining brightly or dimly lit.
Notice any sounds or vibrations that are coming forward.
Notice any sounds that are near you in your space.
And then notice any sounds that are farther away.
As you acknowledge these things,
It's an opportunity to notice where you've landed,
To notice what's going on around you.
Give yourself some space to really land into the present moment.
Not worrying about other sounds or vibrations,
Knowing that the temperature in your space is perfect.
The brightness is perfect.
Listen to these things so that you can come into true stillness.
Right now,
You are exactly where you want to be.
You can allow your mind's eye to focus on your breath and the way it moves into your body and the way it moves out of your body.
And the breath is the most present thing that we have.
Each inhale we arrive,
Each exhale we shift into the next moment.
So when we do focus on our breath,
It's a constant reminder that we are right here,
Right now,
Not worrying about the past,
Not worrying about the future.
And of course,
There will be distraction.
Our mind is so strong and so powerful that we want to shift and move away from the unknown and uncomfortable.
And then you will bring it back to the net.
Let your mind settle on the rhythm of your breath.
Smooth natural rhythm of your own breath.
Unclench your jaw,
Relax your forehead,
Soften your fingertips.
You do happen to fidget or move,
Be really kind with yourself.
Come back into stillness so that you can stay here.
Allow yourself to be where you're meant to land.
Bringing awareness to the center of your body.
Notice the way it shifts outward,
Back inward,
Like gentle waves of the ocean.
As you notice your belly moving with the rhythm of your breath,
Your heart space starting to expand.
Think about the center of your body.
Go deep with the nervous system.
Moving gently with the rhythm of your breath,
Gently expanding.
Think about the very center of your belly and make sure the brightest white light you can imagine.
Take that very bright white light and place it in the center of your belly.
It's small but strong.
Pure glowing light.
With each breath,
The light becomes brighter and more big.
That bright white light starts to glow and expand so that your entire belly is full of bright white light.
The bright white light starts to extend upward towards your heart space,
Towards your shoulders,
Down towards your hips,
And into the back side of your body.
Feel that bright white light start to circle around your spine,
Up and down that energetic highway of your body.
From the back side body down,
Shoulder blades relaxed.
Feel that from your shoulders to your hips,
You're full of bright white light.
Warm,
Glowing,
Bold.
Completely relaxed and at ease with this bright white light.
From your hips to your knees,
Take your mind's eye there and start to envision the bright white light.
Shifting awareness from your right hip to your right knee,
From your left hip to your left knee.
Up and down,
Front and back of both sides of your legs.
From your knees,
Start to feel the little part of your legs with that same bright white light.
From your right knee to your right knee,
Left knee to left knee.
Up and down both sides of the right and left leg.
From your ankle to your hip,
The legs feel light and warm.
Stay here and enjoy your silence.
Take your bright white light to warm your ankles and imagine you are turning your ankles and rotating them in circular motion.
And as you do this,
The floodgates of bright,
Warm white light flood into your ankles and down to your feet.
Your strong,
Energetic feet that have taken you on so many adventures.
You are truly grateful for them.
Flood your feet with warm,
Bright white light all the way to the tips of your toes.
Stay in your stillness.
Imagine wiggling your toes and seeing light shooting out of the toes like little fireworks.
As your feet and your legs stay warm and energized,
Take your mind's eye back to the center of your body,
To the very center of where it began,
In the belly.
Notice that you are still warm and full of bright white light.
Go upwards towards your shoulders and take your mind's eye to your shoulders and your elbows,
From your right shoulder to your right elbow,
Left shoulder to left elbow.
Fill it full of bright white light.
From the elbows to your wrists,
Full of bright white light.
Stay in your stillness,
Imagine turning your wrists,
Rotating them to the left and right,
Allowing the floodgates to open to your hands so that your hands and wrists,
Everything is full of bright white light.
Everything is full to the tip of your fingertips,
Bursting with bright white light.
Sparkling from the fingertips and the toes.
You are literally bursting with energy.
Take your mind's eye back to your toes,
To your legs,
To the center of your legs,
To the center of your body,
To your shoulders,
To your head.
You are filled with bright white light.
Find length in you,
Feel light from your shoulders to your neck.
Allow energy to travel upwards,
Up and down the base of your neck to the top of your neck,
Just like you did with the spine.
Magic swirling around your spine.
And there's a sense of relief at the base of your spine,
The sacrosanct.
Take your bright white light towards your ears and feel them until they're real.
Take your bright white light towards your forehead,
Every single molecule of tension or stress melts in you.
You feel warm and you allow your mind's eye to come to the center of your forehead.
With your eyes closed,
Picture your third eye,
Space between the eyebrows.
Which are the warmest,
Brightest white light that you could ever imagine.
Right behind your third eye.
So much so that your entire head,
Your whole skull becomes full,
Warm and glowing,
Until you feel the bright white light shift to the very top of your head,
Just like it did with your fingertips and your toes.
Visualize and imagine sparks,
Little fireworks,
Bright white light coming from the top of your head.
So now from the top of our head to the tips of our toes,
Our entire body,
Our entire being is warm and energized and full of bright white light.
Bask in the glory of this.
No need to shift or move.
Just be here.
This is one thing that affects me the most.
Acknowledge the way your breath is moving in and out,
Perhaps a little calmer than when you were in the moment.
Deeply inhale your next breath and gently sigh.
Two more.
Inhale breath.
Sigh the breath out.
One more.
Allowing your body the permission to come back into the waking moment.
Waking your fingertips and your toes.
Go back to the sensation of wanting to turn your wrists and ankles.
And now get in those gentle,
Organic good memories.
Awakening,
Shift,
Stretch.
Come back to your center.
Bring your chin towards your chest and then gentle semicircles from left to right.
Back to neutral.
Reaching both hands up and away from you.
And then bringing the hands home to one side.
Take a moment here.
Gently blink your eyes open when you feel ready and let them come back into focus.
Give yourself as long as you need here.
Taking and sharing the warmth and the energy from this practice and carry it with you into your body.
Namaste.
