This meditation can be done lying down on your back in Shavasana with your eyes gently closed.
Taking your feet about hips distance apart and letting them fall open.
Feel your legs heavy on the ground.
Your arms by your side with your palms face up.
The space between them and your body.
Notice the hands relaxed,
The palms receptive.
The tops of the shoulders relaxed and away from your ears.
Notice the contact of your shoulder blades on the floor.
The head is supported without any strain in the neck.
Consciously relax the muscles in the face.
Letting go of tension in the eyelids,
And the eyebrows,
And the forehead.
Make any last adjustments or movements that you need to,
To feel totally comfortable.
And then come into stillness.
Notice the points where your body is in contact with the floor beneath you.
Now guiding your attention to your breath,
The rhythm,
The sensation of the air coming into your nostrils as you inhale,
And out as you exhale.
And continue to watch the breath for the next few moments.
Sending your awareness to the temperature of the room.
The temperature of the air on your skin.
Notice the sensation of the clothing on your skin.
Watch the movement of your clothing as you breathe.
The only movement in your body.
Feel stillness,
The only part of you is the gentle rise and fall of the navel moving.
And now focus on the thin space where your skin meets the air,
Your atmosphere.
See this over your entire body.
Notice this thin layer.
And with each exhale,
Visualize the space growing,
Just hovering slightly above your skin.
And again as you exhale,
This field expands just a little more.
Exhaling,
This field expands even more so that now this space from your skin could fill up a room.
Continue to exhale and expand so that you emit a radius the size of a house.
And even further,
The size of a neighborhood.
Again exhaling and filling a city.
And then a whole country.
See your field calmly expanding to the size of the earth.
Staying here,
Basking in your own radiance that radiates further than one can see.
Only that you can sense.
Your field expanding.
Your radiance expanding and stay here.
Softly coming back to the sound of my voice.
Back into your space,
Beginning to notice the sounds near you and the sounds far away.
Take a deep inhale filling the chest,
Filling the abdomen.
And then exhaling the abdomen,
Exhaling the chest,
Letting go,
Emptying out.
Stay here as long as you need.
Now begin to slowly open the eyes and come back.
