Begin by taking a comfortable seat.
Sitting up nice and tall.
Creating space in the spine and relaxing the shoulders down.
Take a deep breath in through the nose.
Exhale out the mouth.
Letting go.
Take another deep breath into the nose.
Expanding into the belly,
The ribs,
The chest.
Holding it at the top.
Exhale,
Release.
Out the mouth,
Relaxing the shoulders.
Taking one more deep breath in.
Seeing if you can breathe just a little bit deeper.
Hold.
And exhale,
See if you can let it all go.
Just one percent more.
Relaxing into your seat.
Relaxing into the moment.
And bring your awareness to the top of your head.
Your scalp.
Seeing if you can relax this place just a little bit.
Softening into the ears and the back of the neck.
Softening in the forehead and the cheeks and the jaw.
Letting go in the front of the throat.
Letting go in the heart.
Inviting space in the shoulders and the traps.
Little by little,
Relaxing the spinal muscles.
All the way down the back.
Softening the ribcage and releasing the belly.
Softening through the root,
The pelvis,
The hips.
Seeing if you can release tension in the thighs,
The glutes,
The hamstrings.
Even letting go in the knee joint.
Inviting space in the shins and the calves.
Relaxing the ankles and the feet and the toes.
And just noticing how quick and simple it is.
To pause for a moment and let go.
And in this place of relaxation,
Imagining a ball of light above your head.
Feeling this light pouring over your skin,
Over the top of your head,
Down your face and your neck.
Warming your shoulders and your arms.
Lightening through the torso and the pelvis and the hips.
Blanketing the legs and the feet.
Imagining this light just enveloping you in protection and peace.
And then feeling this light move into your crown,
Into your head.
Lifting up your thoughts.
Igniting your wisdom into your throat.
Bringing in kindness and love and truth.
Light fills your chest and your arms and your shoulders.
Creating an airy sense of joy and love and gratitude.
It moves down through the solar plexus and the belly,
Cleansing out all of the organs.
Inviting good health,
Personal power,
Creativity,
Easy digestion.
This light is scrubbing you clean in a way that just feels so good.
As you watch it move down through your digestive system and into your hips and pelvis,
You just feel a sense of freedom and security.
The light brings with it creativity.
And it splits and moves down both legs,
Bringing endurance and energy all the way down to your heart.
And energy all the way down through the ankles into the feet,
Healing injuries,
Bringing grounding.
And then this light goes through the feet and back into the earth.
And just begins to circulate from the earth up through your body to the sky and back down.
Feeling this beautiful cycle,
Allowing it to cleanse your body,
To bring lightness,
To bring joy and strength and courage.
And notice how your body feels.
Do you feel lighter?
Maybe you're experiencing some tingling.
Or maybe you feel a release in your joints.
Taller.
More clear.
Putting both hands over your heart,
Take a deep breath of gratitude in.
And exhale,
Release.
Saying thank you to the light,
To the love,
To all of the support from yourself and God and the universe.
May you walk into your day with more lightness and more joy.
And the more you practice this meditation,
You might witness radical transformation in your physical,
Mental,
And emotional body as you take just a few minutes to relax and invite in healing to yourselves.
Thank you for practicing with me today.
I'll see you next time.
