Welcome to your flowing light breathing meditation.
This meditation is purposefully short,
So you can access it any time you need to pause for a few minutes to ground and calm your nervous system.
Find a space where you can be reasonably comfortable and where you can focus on your breath,
Understanding that this isn't always possible,
But just doing our best with what we have in the moment.
We'll begin by taking a few gentle breaths in and out through the nose.
And if this doesn't work for your nervous system at this moment,
Simply inhale through the nose and exhale through the mouth,
Making your exhale just a little bit longer.
With your next exhale,
Gently close your eyes and feel the weight of your body,
Noticing any points of contact with the surface beneath you.
This can help ground you into the space,
Noticing any sounds,
And just bringing the mind into the physical senses as you settle into the space around you,
Bringing your awareness into your body,
Scanning down from the top of your head,
Down to your toes,
Noticing any areas that are comfortable,
And also noticing what might feel a little uncomfortable to you.
We're simply building a picture of how the body feels and tuning into the energies that are happening both outside of us and inside of us.
Gently shift your focus now to the rise and fall of your breath.
As you become more aware of the natural rhythm of your breath,
I invite you now to imagine a steady flow of liquid sunlight above your head.
The light is warm,
It's clear,
It's bright,
Comforting and soothing.
It begins to flow down through the top of your head into your body as it travels slowly and smoothly down towards your toes,
Filling you up,
Comforting and calming you from the inside out,
Softening tension and discomfort.
Follow the light,
Allowing it to travel throughout your body as it slides down towards your feet,
Filling up your toes,
Allowing the light to travel back up now,
And just focusing on how it fills the spaciousness of your body with brightness and warmth.
Traveling back up through your feet and legs,
Towards your hips and pelvis,
The flow of light is steady and generous,
Coming into your body,
Softening tension,
Softening overwhelm.
The light continues now up through your belly and your lower back,
Moving into your diaphragm,
Flowing up through your chest and softening your breath,
Flowing up through your upper back,
Moving through your shoulders,
Flowing down now into your arms,
Filling your wrists and each finger with warm light.
Traveling now up through your neck and your throat,
Filling these spaces with bright,
Clear light,
Moving up towards your head and filling all the muscles in your face,
Behind your eyes,
Moving up through your forehead and up through the crown of your head.
The light continues to flow throughout,
Filling your whole body with a feeling of warm,
Calm comfort.
And just take a few moments now to allow your body and your mind to rest in this warm,
Comforting space.
Slowly bring your attention back to the space around you now,
Feeling the weight of your body against the surface that's supporting you,
Just slowly and gently taking your time to come back and opening your eyes whenever you're ready.
