Hi,
My name is Rachel.
Thank you for joining me here today.
So today's practice is going to be a visualization meditation.
And this can help unwind at the end of the day before bed or a time when you're feeling lonely and in need of a little boost.
So we'll be doing a light visualization.
Just spreading throughout the body.
You can find a comfortable seated position in an area that you won't be disturbed.
Taking in your surroundings.
Noticing any sounds.
Any sites.
And whenever you feel ready to do so,
Gently closing your eyes.
Starting to notice the rise and the fall of the chest.
Taking a deep breath in and slowly letting it all out.
Noticing the inhale and exhale.
How your stomach muscles go in and out.
As your awareness stays with the breath.
Start to notice any areas of contact.
Noticing the seat that you are seated on.
Where your hands are placed.
How your clothing feels against your skin.
Starting at the top of the head,
Doing a gentle body scan and ending at the toes.
Notice any areas of tension.
Any areas of relaxation.
Not thinking about it,
But feeling it.
Notice which body parts are relaxed.
If there's any that's more tense.
If you're trying to change it or judge it.
Just letting it be.
I want you to imagine a white light starting to slowly stream in.
Entering through the top of the head.
Slowly making its way through your head to your forehead.
Moving down to your eyes.
Nose.
Mouth.
As it moves through each part.
Taking away any tension.
Any stress.
Any doubt.
Filling you with the relaxation and so much love.
Moving through the neck.
Slowly coming to the shoulders.
Feel that light warming you.
Hugging you.
Moving down to your chest.
Upper back.
Stomach,
Lower back.
Continuing downward to your hips,
Thighs.
Knees,
Shins,
Calves.
Exhales of your feet,
Toes.
Until your whole body is basking in that light.
Stay with this for a moment.
Feeling that white light.
Hugging you,
Loving you,
Relaxing you.
Keep coming back to that feeling of that light.
As this practice comes to an end.
Take this light with you.
Take this protection and love with you.
So starting to notice the surface on which you're seated on.
Noticing where your hands are placed.
Taking a deep breath in and slowly letting it out.
Noticing the rise and the fall of the chest.
Starting to make any small movements that feel comfortable.
Shoulder roll,
Stretch.
Wiggle up the toes or hands.
Notice any sounds you can hear.
And whenever you feel ready to do so,
Gently opening your eyes.
Returning to your surroundings.
Thank you for joining me here.
