We'll begin by making ourselves comfortable.
We'll be in our chosen positions for about 10 minutes.
Know that it's okay to change positions if needed during this meditation.
There's no right or wrong way to meditate.
We just want to take a moment to hit the pause button and check in with ourselves.
Our eyes can be closed or gazing down,
Whatever feels comfortable.
We'll start with a few slow deep breaths,
Breathing in through the nose and exhaling slowly through the nose.
Breathe in through the nose,
Filling our bodies with air,
And then let the air slowly flow out through the nose.
Breathe in,
Let's feel the stomach expand.
Breathe out,
We relax our bodies.
Let's cycle through a few more breaths on our own.
Let's begin to shift our attention inside ourselves.
We may hear noises in our environment.
Simply notice them for a moment and shift the focus back to the breath.
Our minds might wander throughout this meditation,
That's okay.
Just take notice and then think about breathing in and out.
We're going to imagine a warm glowing ball of light.
It can be any color we want.
It can even be all the colors of the rainbow.
Know that this light is good and pure and full of positive energy.
We can imagine it being filled with love or perhaps it's filled with joy from a happy moment.
We'll slowly bring our attention down to our feet.
Now let's imagine this warm glowing light on our feet.
What sensations do we feel here?
Perhaps we wiggle the toes,
Feeling them against our socks or shoes.
Maybe we feel the light providing warmth to our feet.
Let's shift our focus up to the legs.
Slowly move the light through the ankles,
Calves,
Knees,
Thighs.
We observe the sensations in the legs,
Just taking notice and not getting stuck on any one area.
We'll gently shift our focus to the lower back and abdomen.
Imagine the light glowing over and through these areas.
We can watch our breath flow in and out of our bellies like ocean waves and the light is like the sunshine on a warm summer day.
We slowly watch the light shine over the chest to the shoulders and around our upper back like a gentle and kind hug.
We may notice the sensations of the heart beating.
We may imagine the light shining around the heart,
Providing warmth and love here.
Let's shift our focus towards our arms and hands.
We move the light from our shoulders down to our arms,
Through the elbows,
Down to the wrists,
Into the fingertips.
We notice the sensations in our arms and hands.
There may be a difference between both sides.
That's okay.
Just notice and focus on the light shining into the arms and hands all the way down to the fingertips.
Let's slowly move the light back up the arms towards the throat,
To the jaw,
Over the front of the face,
Providing only a warming sensation through the eyes and into the head.
The light shines brightly,
Filling our minds with positivity.
Now we imagine the light scanning our bodies from the top of the head,
Through the body,
And all the way down to the toes.
The light shines on us,
Through us,
And around us.
There's no place for shadows to hide.
We shine brightly in this moment.
We shine brightly together,
Filling the space around us with one big,
Warm,
Glowing ball of light.
Let's stay in this moment,
Watching our breath.
We take a slow breath in,
Letting the light linger inside us.
We take a slow breath out,
Knowing that the light will never leave us.
It will always be there within us,
Shining brightly,
And if we are ever feeling the shadows creeping in,
We can take a moment to hit the pause button,
Breathe,
And find the light again within ourselves,
Remembering this moment when we shined brightly together.
