Hi,
Welcome to my Insight Time of Meditation.
Today we're going to take a meditation that involves a breath visualisation.
So I'd like to invite you to just find a comfortable seat,
Whether it be on the floor,
Whether it be in a chair with the back supported,
However you feel comfortable.
And just make sure that your sitting bones down onto the earth or the seat of the chair.
And find a nice long spine without too much effort.
Allow your shoulders to soften and maybe rest your hands either onto the legs,
Palms down or palms up.
Maybe resting your right hand into your left hand and just allowing the thumbs to touch.
Taking a moment to allow for that sensation of heaviness to come to your seat.
I'd like to invite you to start to let your breath become completely natural.
An effortless,
Natural breath.
Your inhale and exhale happens without effort.
And maybe you'd like to start taking your awareness to the expansion in the body as you inhale and the deflation as you exhale.
Inhaling and exhaling.
No need for effort,
Just observing that sensation with each of your breaths.
And if you wish we can take a visualization with our breath.
So maybe allowing for your awareness to move the solar plexus area of the body.
It's a couple of inches above your navel and taking that awareness to the center of your body.
Maybe you'd like to visualize a yellow glowing sphere,
Golden yellow like the Sun.
With each inhale that sphere gets a little larger.
With each exhale gently pulses back a little smaller.
Inhaling as it grows,
Exhale feel it gently shrink.
So keeping the breath natural,
Maybe just allowing for your beautiful golden light to start growing a little more each time and shrinking a little less.
Still being aware of the pulse of the light with your breath.
But maybe the ball is growing larger and larger until it starts to not just be within your body but shine out of your body too.
Staying with that natural breath and allowing that golden ball of energy and light to pulse with each natural breath.
Just keeping your awareness with your breath and your visualization.
Stay with your breath on that ball of golden light.
You you The mind starts to wander or thoughts come along.
Just acknowledge them and then let go of them,
Let them be and take your awareness back.
That focus on the breath and that golden light.
You you And now starting to let that golden ball of energy,
That sphere,
Shrink a little with each exhale as it slowly gets smaller and smaller with every out breath.
Allowing it to become so small that once more it resides inside the centre of the body near our solar plexus.
And allow your next exhale to let it shrink to a tiny spot,
Size of a pinpoint.
And know that any time you wish you can use your breath to allow it to grow and let yourself bathe in its golden light,
Its energy.
Allow your breath to be nice and natural.
I'd like you to just bring your awareness to the movement of the breath in the body once more.
Allowing for that awareness to now move to the sensation of your body,
Resting as you're seated.
And now taking that awareness to any sounds that you hear around you.
Allowing yourself to become aware of the external world,
Your surroundings.
And if you wish,
Letting the eyes very gently blink open or rubbing the palms together to create a little warmth in the hands,
Up in the eyes and open in them as you allow the fingers to slowly divide.
Thank you so much for joining me for this meditation.
