Welcome,
Begin by finding a comfortable position,
Close your eyes gently and allow your hands to rest wherever they feel at ease.
Take a slow,
Steady breath in through your nose,
Hold it at the top and exhale through your mouth.
And again,
Inhale deeply,
Filling your belly,
Your chest and all the way up to your collar bones.
Pause gently and exhale slowly.
And now,
Imagine that above you stretches an endless sky,
Thousands of stars sparkle against the vastness,
A milky way arcs overhead like a river of light.
The air is cool,
Clear and alive with silence.
So take a slow inhale and imagine drawing in the light of the stars.
See that starlight entering your body,
Filling your lungs and flowing into your heart.
And exhale gently.
And imagine sending that light back out,
As though you're breathing with the entire universe itself.
So inhale,
Drawing in the vastness of the cosmos and then exhale,
Releasing light into the infinite sky.
You're no longer breathing only for yourself,
You're breathing with the stars and with the galaxies and with all of existence.
And now,
Picture your breath as a rhythm that connects you to everything.
Each inhale is the birth of a star and each exhale is the quiet of space.
So breathe in creation and then breathe out and release.
And again,
In creation and out release.
Feel your body expand with this rhythm.
Your skin softens into the horizon and your mind stretches outward,
Limitless.
You are not separate from the universe.
You are the universe,
Breathing through this body,
Here and now.
So bring your awareness now to your heart.
See it glowing with a cosmic light,
A star of its own within your chest.
And with every inhale,
The star glows brighter.
And with every exhale,
It radiates warmth and peace.
You are both human and cosmic,
Both small and infinite.
And now,
Imagine your breath connecting you to others.
With every inhale,
You receive the love and energy of all beings.
And with every exhale,
You send out kindness,
Compassion and peace.
The universe breathes with you.
You are a part of a great circle of life.
The endless exchange of giving and receiving.
So for the next few moments,
Rest in this rhythm.
Inhale connection and exhale compassion.
Feel the boundaries between yourself and the universe dissolve.
There is no in here and there is no out there.
There is only the breath and there is only being.
So now,
Take an especially deep breath in.
Hold it for a moment at the top.
Feeling the fullness of the cosmos within you.
And exhale slowly.
Feeling yourself expand into infinity.
So rest here,
Floating in the vast stillness.
Anchored only by your breath.
Connected to everything and limited by nothing.
And now,
Take another slow inhale.
Drawing in light,
Energy and possibility.
And exhale gently,
Releasing peace into the world.
You are a part of the endless cycle.
You are the breath of the universe.
So now,
Slowly bring your awareness back to your body.
Feel the surface beneath you.
Notice your hands resting easily.
And notice your feet supported by the ground.
So take one final deep inhale.
Feeling both infinite and grounded.
And then exhale fully.
Releasing completely.
And now,
Wiggle your fingers and toes.
Bring gentle movement back into your body.
And when you're ready,
Open your eyes now.
Carry with you this knowing.
You are both human and cosmic.
A spark of the universe in a body of breath.
And any time you wish to remember,
All it takes is one slow inhale and one soft exhale.
