Find a way to sit that promotes ease in your body.
Maybe you boost your hips up on a cushion.
You could be cross-legged or kneeling.
You can also lie down on your back if you feel that you are able to stay alert.
Let your eyes close and start to notice your body breathing.
Let your shoulders soften out of your ears.
Notice the muscles around your eyes.
Let your hips be heavy as they are supported by the ground beneath you.
Start to send your breath into your lower abdomen,
The space below your navel.
Inhale the inhale to a count of 1,
2,
3,
4,
5,
6 and exhale 1,
2,
3,
4,
5,
6.
Continue on your own with long steady inhales and long steady exhales.
Continue to feel your heart area breathing.
Sense the rise and fall of your chest as you inhale and exhale.
Feel that same motion in between your shoulder blades.
Every inhale invites an expansion around your spine.
And every exhale allows a gentle melting sensation.
Now bring your attention to your rib cage and feel how the sides of your body expand towards your arms as you breathe in.
And as you breathe out,
They soften and shrink back to your center.
Imagine your whole heart space filling up and expanding like a balloon in all directions,
Front,
Back,
Side to side.
Breathe for a few moments on your own.
Allow your breath to move deeply into your lower abdomen,
But maintain your focus on your heart space.
Imagine that you are breathing in and out of your heart.
Picture fresh air entering directly into this space with every inhale.
Every exhale allow residue from stale energy to be released in a 360 degree circumference around your heart.
Start to visualize a gold energy slowly seeping and pouring into your heart as you breathe in,
Symbolizing emotions of gratitude,
Love,
And kindness.
As you exhale,
Imagine a dark energy being released from your heart space,
Representing negative emotions like fear,
Anger,
Resentment.
Continue to breathe in and out of your heart,
Keeping that imagery as your focus.
This golden elixir starts to seep up your neck and down into your abdomen,
Nourishing your throat and organs.
Maybe you feel it as warmth or tingling.
Perhaps it's a visual of a specific hue of gold.
However you experience this golden energy,
Imagine it moving into your hips and pelvis area,
Through your shoulders,
And simultaneously down your arms and legs,
Moving through your elbows,
Knees,
Wrists,
And ankles.
It pours into your hands and feet,
Tips of your fingers and tips of your toes,
Up through your neck,
Into your jaw,
And deep into the center of your cranium,
Eventually expanding in a 360 degree radius from the middle of your head to the circumference of your skull.
Your whole body is filled with the golden elixir of gratitude.
It's glowing,
Vibrant,
And completely radiant.
Feel yourselves bathe in it.
Bask in it.
Let it feel good.
Now,
Recall a time in your life that you felt really good inside,
Without trying too hard.
Let it come to you.
Try to let it be an actual memory.
It could be a person,
A special place,
An animal,
A specific experience.
With that visual in your mind,
Allow yourself to truly feel a deep appreciation.
Imagine yourself in that memory.
If you are with someone,
Be with that person.
If you are in a specific memory or a certain place,
Put yourself back in that sensory experience.
See it.
Smell it.
Hear it.
Feel it.
And it bathes in that same glowing golden elixir.
Breathe here for a few minutes.
And let your whole body bask in appreciation and gratitude.
Thank you.
Bring your attention back to your face.
Let the muscles around your eyes be soft.
Allow the corners of your mouth to relax into a gentle half smile.
Let this smile flow into your eyes,
Down your throat,
Into your organs.
Start to bring your attention back to your surroundings.
Feel all the parts of you that are touching the ground.
Notice sounds in the space or outside of the space.
Place your left hand on your heart.
Calm faces down and place your right hand over your left.
Once again,
Feel your heart space breathing.
Cultivate a sense of deep gratitude for your body,
This space,
Into this moment.
Extend that gratitude out towards the greater community.
Expand the circumference around your heart and send a gentle wish to all living and sentient beings.
May you find peace.
May you find wholeness.
Thank you.
Thank you.
Thank you.
