And just focus on your breath.
Breathing in through your nose,
Drawing the breath deep down into your lungs,
Holding it,
And then releasing it out of your mouth.
And then hold for a moment.
And then in through your nose,
Down your diaphragm.
Pause,
And then release it out through your mouth.
And pause.
And just do that.
Just follow that breathing cycle in your own time and space.
Just what feels comfortable.
Just make sure you're just being aware that you're drawing that breath down as deeply as you can.
And when you're releasing it,
You're releasing all of the breath.
You need to make a little noise as you're doing that.
That's okay,
Too.
So breathing in through our nose and out through our mouth.
And just become aware of the breath,
The air as it's coming in through your nose,
How it feels,
If it's hot,
If it's cold,
Where you feel it moving through your nostrils,
Up your nostrils,
Down the back of your throat.
And then be aware of the breath as it's exiting your mouth.
And just keep focusing on your breath.
And be aware of the cars outside,
Or there might be some noises where you are.
The sound of my voice.
And the most important thing when we're meditating is to just be still.
Might feel a little itch or a little irritation or something somewhere.
Just keep breathing.
It will pass.
So we're just focusing on our breath and we're focusing on our still physical body.
And the thoughts come,
Let the thoughts go.
Don't entertain them.
Don't talk to them.
Don't run with them.
Just let them be.
Let them come,
Let them go.
And just clouds passing in the sky.
And I want you to be aware that beyond the clouds,
The sun is shining.
But just because you can't see the sun doesn't mean it's not there.
And just visualize each of your thoughts as a cloud.
Just a cloud passing the sky.
And you can become aware that every now and again there's a break,
A pause between the clouds.
It's a break and you can see the sun shining through.
Maybe clouds are really dark.
Maybe they're light and fluffy.
Just be aware of what the clouds look like in your head,
In your mind.
And you know it doesn't matter what the clouds look like.
There is a beautiful,
Bright sunshine eternally shining behind the clouds.
It's always there,
Even if you can't see it or be aware of it or feel it's warm.
It's still there.
And every time you become aware of a thought,
Just visualize it as a cloud.
Give it a shape,
Give it a color.
Don't think about it.
Just see that thought transmute into a cloud and just drift away across the sky.
Be aware of the glimmers of sunlight.
Maybe it's really bright sunlight shining through the clouds,
Always there.
You don't really have to pay it any mind anymore.
You can just leave the clouds and the sun in your mind.
Just focus on your breath.
Just let the clouds and the sun and the wind in your mind.
No thoughts anymore,
Just nature.
And you can feel yourself just sinking down.
The world is very still.
And you can feel yourself now just sinking down into the stillness and the quiet and the space within.
Just feeling deeper and deeper,
Calmer and calmer,
More and more relaxed.
Really leaning into the deep stillness within.
It's very quiet,
It's very peaceful.
Just very quiet,
Peaceful and still.
Really feeling the stillness within.
And now I just want you to draw your attention to your heart chakra in your chest.
And visualize your heart as a bright,
Glowing sun.
Absolute,
Pure,
Warm,
Loving,
Comforting light.
Just feel that sun radiating heat from the center of your chest outwards.
And in your mind's eye through your third eye,
Through your ajna chakra,
Which is located between your eyebrows,
I want you to be able to visualize that beautiful,
Beautiful,
Pure,
Loving,
Comforting light.
Sun,
Golden light in everybody else's heart in the room and online with Haruna.
But all of the suns in our heart,
All of that beautiful light,
Golden light,
Warm light radiating from the center of our being out into the room.
And all those rays of light are connecting with each other.
We're fully connected.
We are all the light connecting with each other.
And that light is radiating out from within.
And just allow yourself to sink deeper and deeper and deeper down,
More and more relaxed.
That light radiating from within from the deepest part of you,
From the core of you out.
And that light is traveling into every single cell and fiber and atom of your body.
Just remember,
If there are thoughts coming in,
Just visualize those thoughts as clouds.
Be aware of the sun in your heart,
The sun behind the clouds.
It's just your whole body is filled with light.
You are a being of light,
Radiating light.
And with each breath in and each release of the breath in,
And each release of that breath,
You're releasing more and more of everything that doesn't respond to the light.
Allowing yourself to just drift deeper and deeper and deeper into that light.
It's beautiful healing energy.
Eradicating the darkness within.
I just want you to just sit and bathe in that beautiful,
Radiant warmth.
Feel it warming you from the inside out,
Radiating that light.
Radiating that light from your heart to the world around.
And when you're ready,
You can just come back into your body.
Become aware,
Waking up.
Wiggle your toes and your legs,
Your feet,
Your hands,
Your arms,
Your neck,
Your shoulders.
And when you're ready,
You can open your eyes.
