Let's go ahead and get into a comfortable position.
I like to sit with my spine straight,
My feet flat on the floor.
Let's take a deep breath in through the nose,
Filling the lungs and the stomach cavity.
Hold that breath two seconds,
Let it go.
Again.
Hold,
Let it go.
Do this twice more.
Begin to breathe normally in a way that you're comfortable with,
And that you will be comfortable with over the next few minutes.
Allow any thoughts to come across your mind to go as quickly as they come.
Breathing.
Letting go.
Is there any sounds,
Smells,
Feelings that come up?
Don't identify with them.
Let them go.
Notice how,
On the in-breath,
The air is much cooler than your nostrils.
Try to see how far you can feel this coolness.
Concentrate only on the coolness.
The only part of you that should be consciously moving are your lungs.
Feel this coolness on the in-breath.
Feel the warmth on the out-breath.
This warmth is a symbol of you.
It is your life's energy that is making this warmth.
Center in a way that you are moving in your cavort that the closed its arms.
We will now begin a different type of meditation.
This is called a body scan.
Imagine a beam of golden white protective loving light emanating from the infinite universe coming down from the heavens and gently penetrating the top of your skull.
Imagine this beam of light moving down,
Down,
Loosening,
Loving.
Imagine a circle of this golden white loving light as it softens and loosens all the muscles and sinews in your face,
The back of your head,
Your jaw,
Your neck.
Breathe into this loving light.
Let it loosen you.
Allow the movement of this light to continue down.
It's coming into your throat now,
Your shoulders,
Moving down,
Loosening the shoulders,
Letting the bones rest into the joints,
Moving down your arms,
Relaxing them,
The muscles in the front and the back,
Loving them,
The blood coursing through you,
Carrying the oxygen and light.
Your elbows,
Your forearms,
Down to your wrists and the many bones there in your hands and fingers.
Give your fingers an ever slight wiggle.
Moving back to the chest and the upper back.
Imagine this light moving down and relaxing you,
Your pectorals,
Your upper back,
Moving down,
Relaxing,
Allowing the weight of the muscle to fall into the rest of your body,
Moving down your ribs,
Your middle back,
Gently loving,
Relaxing you.
Moving into the abdomen.
This is often a very tight spot for many people.
We carry anxiety,
Fear.
Allow this loving light to show you that while it is okay to have those emotions,
You need not keep them.
Allow the loving light to move through them,
Loosening,
Loving,
Letting go.
Do the same with your lower back.
There is much tension there at times.
Sometimes there is pain.
Remember that these are not your real energies.
You can let them go.
Let the loving light feed into them.
Loosening,
Allowing the cells there to breathe and to be healthy.
Keep moving this circle of loving light down through your hips,
Your buttocks.
Feel the weight of yourself in your chair.
That is your weight.
That is you.
This density of mass is a symbol of your existence.
Keep moving this loving light as it moves down through your thighs,
Front and back,
Caressing you,
Loosening,
Loving,
Moving into the knees.
Feel those joints go to jello.
Facts that they carry you through life,
Be grateful for them.
Don't forget to breathe.
Breath is the vehicle for this light and the healing cells.
Continue down your calves and shins.
Be grateful for them.
Let this loving light pass into your ankles.
Let it loosen the many bones in your feet,
Your heels,
Your toes.
As it moves into your toes,
Give them an ever slight wiggle.
At this wiggle,
Imagine your chakras aligning,
Lighting up with the infinite power of this loving light in the universe.
Imagine your root chakra,
The beam of light streaming through it and going straight into the center of the earth as the loving light comes from the infinite above,
Down through you,
Energizing you,
Feeling your entire body,
Both physical and ethereal,
With the healing loving light.
You are complete.
You are loved.
You are one with everything.
I hope you've enjoyed this meditation.
I hope that you can carry it with you into the day as you bring peace,
Love,
And harmony to all that you may encounter.
Namaste.
