Sitting comfortably with your spine straight,
Take a deep breath in through the nose and out through the mouth with a sigh,
Allowing your eyes to drift closed.
Breathe in deeply for another two more times,
Breathing in through the nose,
Extending the belly and releasing out through the mouth with an audible sigh.
Beginning to extend your breath so that your in-breath is the same length as your out-breath.
Perhaps breathing in to the count of four,
Two,
Three,
Four,
Breathing out to the count of four,
Two,
Three,
Four.
Focusing on the sensations of your breath as you feel the fresh air enter your nostrils and releasing the warm air exiting out of your nostrils.
Consciously breathing in and out,
Allowing your tongue to fall to the back of your mouth,
Relaxing your neck,
Your shoulders,
Making any necessary adjustments to your body now to allow you to sit comfortably.
Return your breath to its own natural rhythm as you allow your body to sink even more deeply into the seat.
Allow yourself to be fully present here and now.
Just for these next few minutes,
Everything you need resides in this space.
It is safe to be here.
The world outside is packed away just for these next few moments.
Take your attention now to the centre of your chest.
Feel,
Think,
Sense or imagine a spark of light at the centre of your chest.
With every breath in and out,
That spark of light begins to expand outwards.
Like wildfire moving up your arms,
Your shoulders,
Your neck,
Your mouth,
Your nose,
Your eyes,
Right to the very top of your head.
Your light illuminating every strand of hair.
And still that light continues to expand,
Moving down,
Down the trunk of your body now,
Lighting up your heart,
Your lungs,
Making its way down to your buttocks,
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
To the very tips of your toes.
Your entire physical body illuminated by your light,
The light of your consciousness.
And still that light continues to move outwards,
Further still,
Easily,
Gracefully,
Through all the layers of your energy body.
Your entire energetic body shining in your light.
And still the light continues to expand outwards,
Easily,
Elegantly,
Until it fills the entire space in which you sit.
Expansive.
Open.
This is your true nature.
The whole room now and everything in it bathed in your light.
And still that light continues to expand easily and gracefully with every breath in and out until it bathes the entire city,
Town or region.
With each breath,
The light grows,
No effort required,
Until your light covers the entire state and then the whole country.
Easily your light bathes the entire country.
Open.
Expansive.
The light of your consciousness moving ever outwards,
No effort.
Until in the next breath,
Your light expands to encircle the globe.
The light of your consciousness surrounding and holding the entire planet.
And from this space we can access the expansive nature of our hearts.
Placing two fingers or the palm of your hand to the centre of your chest,
Feeling that connection as you drop out of your cranial brain and into your true intelligence,
Your heart's intelligence.
Bringing to mind now one image,
One event,
One person,
Place or memory that evokes a strong feeling of deep gratitude,
Appreciation,
Joy and freedom.
Allowing your heart to expand further out as you intensify these feelings of deep gratitude.
Allowing them to build and build as you surrender to these high vibrational feeling states.
Use your mental energy with laser-like focus to keep bringing you back to these things that elicit these strong feelings of gratitude,
Appreciation,
Joy,
Freedom and bliss.
Let them move you.
Let them expand and fill your whole being.
These feelings of deep gratitude illuminating every cell.
Illuminating the entire planet.
Handing yourself over again and again and again.
Your high vibrational feeling state.
Blessing the entire planet,
Filled with gratitude and bliss.
Moving into a couple of moments of silence now as you stay focused on these feelings,
These mental images,
These memories.
Knowing that with expanded heart,
With these deep feelings of gratitude,
You are creating ripples in the field.
Moving into silence now.
Let them move you.
Starting to deepen your breath,
Letting your hand drop back to your lap.
Taking a deep breath in through the nose,
Out through the mouth.
Wriggling your toes,
Your fingers.
And when you're ready,
Gently coming on back.
Let them move you.
