Getting into your quiet space,
Either seated or laying down,
Feel calm and safe.
Taking some breaths in and out of your body,
Observing these breaths,
Just feel into your body,
Is there anything that could make you just a little bit more comfortable,
And if there is,
Maybe make a slight adjustment.
With each breath feeling more and more comfortable,
More and more at ease.
Perhaps you'd like to set an intention.
Now we're going to increase the breath,
Taking deeper breaths,
Using our diaphragm as a pump.
We'll be breathing in and out of the mouth.
Just keep breathing like this for a little while.
As you're breathing,
Focus on the sensation of the breath entering and leaving your mouth.
Focus on the sensations of your chest and abdomen rising and falling.
Notice that your body is breathing you.
Your abdomen and your chest are like pumps,
Breathing your body,
Pushing the air in and out of your lungs.
I invite you to bring some gratitude to your breath,
Noticing your breath.
Now let the relaxation expand through your whole body,
Toes becoming more relaxed,
Ankles,
Calf muscles,
Knees,
Whole legs relaxed,
Your torso from the base of your spine all the way up to your neck,
Becoming relaxed.
Your neck and shoulders are relaxed,
Right arm fully relaxed,
Left arm relaxed,
Both hands relaxed and at ease.
Your mouth,
Your jaw,
Your nostrils,
Your eyes are all relaxed.
All tension has melted away from your body.
Your whole head is relaxed.
In this relaxed state,
I invite you to shift your focus,
Your attention to the area of your heart.
Imagine a warm,
Glowing light expanding in your heart with every breath you take.
You silence the mind.
If thoughts arise,
Gently acknowledge them and let them return to where they came from.
Your focus is on your breath and the sensations of your heart energy.
Imagining this warm,
Glowing light expanding your heart with every breath.
Imagine you're expanding beyond the boundaries of your physical body.
The energy of your heart is expanding,
Encompassing your whole body,
Encompassing the room,
Encompassing the building,
The city and even the planet.
As your awareness grows with every breath in and out of your body,
You visualize your consciousness expanding beyond the boundaries of your physical body.
You're feeling the connection between your expanded consciousness and all things,
All living beings and the shared energy,
Love and unity with all beings and with the universe.
Each breath,
Your heart,
Your body,
Your mind is expanding.
I invite you now to the mantra,
I am one with the universe.
I am one with the universe.
I am one with the universe.
Let these words deepen your meditation.
I am one with the universe.
I am one with the universe.
I am one with the universe.
Let yourself breathe and feel in this expanded state.
This might include feelings of love and unity with others,
With other beings.
Feel these experiences in your heart,
Your open,
Energetic heart,
Feeling into this expansion of you in the universe.
I'm bringing in gratitude for all the things you have in your life.
Gratitude for being able to experience a human life on planet earth,
In the universe.
Gratitude for all you have and all you are.
Gratitude for all you are becoming.
Breathing,
Feeling,
Expanding.
Breathing,
Feeling,
Expanding.
As we come to the end of this meditation,
I invite you to wiggle your toes.
Your fingers.
Feel again into your heart.
Give thanks.
Giving thanks again for all that you have and giving thanks for all you are becoming.
