Welcome.
Please find a comfortable place for meditation.
For this particular meditation,
I definitely recommend finding a reclined position.
That might be a restorative pose that you like.
It might be laying back on your couch with pillows under your back and head.
Or it might be laying on your bed comfortably.
To begin,
We're going to quickly go through the body for some relaxation.
And then move into what I call a golden light meditation.
To begin,
Make yourself comfortable.
Make any and all adjustments that you need to.
You might first begin by noticing the four walls of the room that you're lying in.
The ceiling and the floor.
And recognizing your physical safety.
If you don't feel safe,
You might explore what parts of the room are contributing to that.
For some of my clients,
Having the door opened or closed makes them feel better or worse.
Having a blanket over the body can help with this as well.
So really take a moment to set up your comfort both in body and in safety.
We'll begin by noticing the body.
I'm going to name various parts of the body.
Mostly large regions.
Give those areas of the body permission to become heavy and relaxed as you hear them name.
We'll begin with the feet.
The lower legs.
The knees.
And upper legs.
And then we'll begin with the knees.
The knees.
And upper legs.
Hips.
Glutes.
The back.
Low back,
Mid back,
And upper back.
Low belly.
Upper belly.
Rib cage and chest.
Shoulders.
Hands.
Wrists.
Forearms.
Elbows.
Upper arms.
Neck.
Scalp.
Face.
Jaw.
Feel the whole body heavy and relaxed.
Feel the whole body heavy and relaxed.
Begin to notice the breath.
Noticing the quality of your breath.
And if you'd like,
You can begin to lengthen the breath.
Slow inhale.
Slow exhale.
Longer,
Deeper inhale.
Longer exhale.
And begin to visualize a faint flicker of a golden light near your heart.
As you inhale,
Your light grows ever so slightly.
And as you exhale,
It fades just lightly.
Begin to lengthen your breath to feed your light.
With every inhale,
The light gets a little bit brighter.
In every exhale,
It flickers and fades slightly,
Like the glow of a candlelight.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Breathing in,
Growing your light to the size of your two hands or even your whole chest.
Inhaling to grow it.
Exhaling to watch it flicker.
Inhaling and exhaling.
Nice,
Long,
Deep breaths.
Growing your light to fill your entire torso.
Breathing deeply.
Growing your light expanding into your arms and legs and neck and head.
Inhaling and exhaling.
Begin to notice the light filling your entire body and radiating outwards.
Feeling the warmth of the light fill your body.
Feeling the joy of the light well up inside you.
Know that that essence,
The essence of the light,
Is just a visualization of the essence of your soul.
Whenever you need to reconnect to your inner warmth,
Your inner joy,
To your true self,
You can close your eyes.
Take a breath in and connect to your light and then carry on.
Take a moment now.
Perhaps taking a breath in through the nose and a breath out through the mouth.
Allowing the whole visualization of the meditation to fade away.
And we will gently come back into the room.
Perhaps by first wiggling the toes and the fingers or taking a yawn or a stretch.
If your eyes were closed,
You might choose to blink your eyes several times before keeping them open.
Thank you for spending the last 10 minutes with me.
As always,
It has been my pleasure and my honor.
Namaste.
