Namaste,
Welcome to our meditation,
My name is Teresa and I will guide you through this session.
Lie down in the comfortable position,
Close your eyes and become aware of your breath and your body and sensations within the body.
Follow your breath in and out.
Recognize the sensation you get from bringing in and out.
Your chest moving,
Your tummy moving up and down,
Your ribs expanding.
The temperature of the air entering and exiting the body.
Bring your attention without judgement to your body or anywhere it is touching the mat or the floor.
With each exhale slowly let your body melt further down into the floor or the mat,
Relaxing each of these areas.
I want you to imagine a warm light glowing about your head.
With each breath you take,
Send it to this light.
The light will begin to shine brighter and brighter,
Warmer and warmer with each breath you send.
Like a light bulb receiving more and more energy.
We are going to take this warm light and checking with the various parts of the body within it.
Slowly bring the light to your forehead,
We begin here,
Your center of creativity.
Breathe into the light at your forehead,
Making it brighter and brighter until it's almost blinding.
Bring the warm light to the base of your skull and breathe into it.
Breathing into it through the back of your throat.
Starting here until the light shines brighter and brighter,
Warmer and warmer.
Bring the light down,
Your neck and throat to its base at the top of your shoulders and collarbone.
Breathe into this real light,
Letting the light shine brighter and brighter,
Warmer and warmer.
Love downs your heart,
Your center of love.
Figure a light here and let it get brighter and brighter with each breath.
Feeling your heart with warm and love.
From here move to just about your belly button,
Send your breath to the center of your stomach,
Making the light brighter and brighter.
Feeling your whole stomach and belly with warm.
Once you are filled with warm send the light to your right hip,
Warming your hip.
Shining the light.
Then down to your right knee.
Breathing into it send the light to your right ankle.
Stopping and breathing here.
Then down to the right foot and toes.
Breathing into each toe.
Feeling them greater warm and light with each breath.
Slowly work your way back up your right leg.
Breathing at the ankle again.
The knee and then the hip.
Send the light to your left hip.
Warming your hip.
Feeling the light.
Then down to your left knee.
Breathing into it.
Send the light to your left ankle.
Shining and breathing here.
Then down to the left foot and toes.
Breathing into each toe.
Sending them greater warm and light with each breath.
Slowly work your way back up your left leg.
Stopping at the ankle again.
The knee and the hip.
Now take a deep breath in and out.
Continue breathing.
Now when you are ready gently move your toes,
Move your fingers and slowly be aware of your body.
Now gently open your eyes.
Thank you.
By then we will Brownie,
