Please find a comfortable posture for meditation.
We will begin with a body scan,
So if you would like to lie down,
I encourage that.
If you prefer to sit or be in a different position,
That's okay as well.
The most important thing is that you find a position,
A posture in which you can consciously let go of as much unnecessary tension as possible.
Once you have arrived in your posture,
Bring awareness to the movement of the breath.
Simply observing the breath as it is.
It might be long or short,
Choppy or smooth,
Shallow or deep.
Simply observe the natural movement of the inhalation and exhalation.
Begin abdominal breathing,
With each inhalation allowing the abdomen to gently expand,
With each exhalation allowing the abdomen to gently contract.
Allow the chest and shoulders to remain relaxed and still.
And with every exhalation,
Try to release any unnecessary tension from the body.
Now,
Continue abdominal breathing as you begin to gently guide the awareness through the body.
Starting at the top of the head,
Feeling any sensations in the scalp,
Sides of the head,
The back of the head,
The forehead,
The eyes,
The jaw,
The eyes,
The jaw.
Simply observe any sensations and allow your awareness to relax into experiencing each moment as it is.
Continuing to observe the front of the neck,
The sides of the neck,
The back of the neck,
The shoulders,
The upper arms,
The elbows,
The forearms,
The wrists,
The back of the hands,
Palms,
Thumbs,
The index finger,
The middle finger,
The ring finger,
And the little finger.
Allowing the awareness to travel from the tips of the fingers,
Back up through the centers of both arms,
Up to the shoulders,
To the upper back,
The mid back,
The lower back,
Bring awareness into the length of the spine as a whole.
Travel from the tailbone up through the spine,
Through the lumbar,
Thoracic,
Sphincter,
And the lumbar spine.
Servical.
Continue up to the top of the head,
The crown,
Forward to the forehead,
Down the center midline,
Crossing the forehead,
The nose,
The lips,
The chin,
The chin,
Down through the throat,
To the front of the body.
Bring awareness to the chest,
The mid abdomen,
The lower abdomen,
And to the right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Top of the right foot,
Bottom of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And the little toe.
Travel from the tips of the toes of the right foot,
Up through the center of the right leg,
To the right hip,
To the center of the lower abdomen,
The lower dantian,
And over to the left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Top of the left foot,
Bottom of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And the little toe.
Now allow your awareness to travel from the tips of the left toes,
Up through the center of the left leg,
Through the left hip,
And back to the lower dantian,
Rest with your awareness in the lower dantian.
Check in with your breathing.
Notice the movement of the breath.
Notice if the breath has shifted since the beginning of the practice.
Allow the awareness to travel from the lower dantian up through the central channel to the heart,
The heart center,
Located in the middle of the chest.
Relax into the sensations in the heart center.
As you continue softening to the space of the heart center,
Become aware of a point of light within the heart center.
Rest in that light.
Allow the light to flow into the heart center.
Allow the light to begin to expand,
Filling the heart center and expanding beyond to fill the chest,
The torso,
Lower abdomen,
Both legs,
And the chest.
Allow the light to expand out from the chest through the shoulders,
The arms,
All the way down to the fingertips.
And allow it to expand upwards through the neck and the brain.
Feel your entire body as light.
Allow the light to expand beyond the physical body into all that surrounds you.
Become aware how the boundary of the physical body is an illusion.
As you rest in this light that has no beginning and no end,
Know that this is your true nature.
Unbounded,
Limitless,
Light.
Bring awareness back to the felt sense of the body as a whole.
Know that this body is simply a garment,
A collection of molecules that come together to form an instrument for this divine light to experience the play of life.
Become aware of the solidity beneath you,
Which is also light manifest in form.
Become aware the molecules of air around you,
Which are also light.
Feel the movement of your breath,
The movement of light.
And when you are ready,
Maintain a groundedness in this still presence of the light of all-pervading consciousness.
As you gently and slowly begin to open your eyes,
Taking in all that you see with the knowledge that it is all light manifest in myriad form.
Thank you all for joining me today.
