Find a comfortable position,
Either seated or lying down.
Take a few breaths to settle in before closing your eyes.
On your next exhale,
Relax your shoulders.
Feel the shoulder blades sink down the back as the neck lengthens and your arms sink down.
Enjoy a few natural breaths,
Noticing how nice it feels to soften through the upper body,
To allow the shoulders to drop and the breath to flow freely.
Hold the breaths for a few moments,
Noticing that with each exhale tension is being released from within the body.
Each out breath brings softness and relaxation as tightness eases out of your muscles and your breathing becomes deeper.
Now shift your attention to the inhales.
Just as each exhale helps to release tension within the body,
The inhales encourage a feeling of lightness,
As if you are starting to float from your position.
Knowing that you are safe and secure,
Allow each inhale to begin to take you further and further up from your original position.
You are floating in a safe and peaceful space,
Above the place where you are practicing.
Perhaps you are curious about just how relaxed you can become.
As you continue to focus on the breaths,
You begin to float up into the beautiful evening sky.
Stars twinkle around you and the sliver of the moon is just visible in the night sky.
It provides enough light for you to be able to discern where you are,
But is also dark enough for you to enjoy the light show from the stars above.
Floating high in the Earth's atmosphere,
Feeling more and more safe with each breath,
You gaze down on the world below.
As you do,
You notice faint lights begin to emerge all across the world.
This one starts as a dull,
Fuzzy shape and grows sharper the longer you are watching them.
The lights appear in an array of colours,
Red,
Blue,
Orange,
Violet,
Every colour imaginable,
And with each passing moment,
More and more lights appear.
As the intensity of the lights grow,
You notice that they seem to be reaching upwards towards you.
Each light has its own narrow beam connecting straight to your heart,
Filling you with the most wonderful sense of gratitude,
Kindness and love.
You realise that each light represents someone who has liked you during your lifetime.
The person you held the door open for,
The charity worker you spoke to for a few moments,
Even the child you lent a pencil to when you were seven years old.
Each light is someone who thinks of you fondly.
They may not recall your name or what you look like,
But they remember the inner you and the kindness you showed them.
Coloured lights are still emerging and you are filled with awe as you recognise how far reaching your kindness has spread.
Lights are appearing all over the world and they are all connecting back to your heart.
A smile spreads across your face as the lights fill your heart and mind with warm memories and inner strength from the acts of kindness you have practised throughout your life.
Even on your darkest days and in moments when things feel most impossible,
You know that you are deeply connected to and liked by so many people all across the world for the kind,
Noble and caring soul you are.
Stay a while and take in the joy of the beautiful lights and the pattern they are creating across the earth below you.
Allow the lights to fill you with joy,
With peace,
With positivity.
All of the elements that you have already put out into the world are now coming back to you.
But you know that it's time to head back now and your attention returns to your breath as you again begin to focus on the exhales.
It is time the exhales begin to slowly ground you,
Cushioning and guiding your descent.
Heading back,
The lights begin to fade and the narrow beams connecting to your heart seem to disappear.
But when you pay close attention,
You can still feel the connection inside and the joy you have experienced is now a part of who you are.
Allowing the exhales to softly take you back down through the peaceful night sky,
Gently back into the room you are practising in.
Slowly and smoothly settle back into your body in your meditation position.
Spend a few moments settling back in,
Connecting with your physical body,
Relaxing into the breath.
Gently begin to move your fingers and toes,
Focus on the expansion of the lungs with each breath.
Notice the smile which greases your lips as you recall the wonderful feelings you experienced during your meditation.
Take these feelings with you and create more lights in the world as you share your kindness with those around you.
When you're ready,
Blink your eyes open.
