Welcome to your practice.
Today's meditation will focus on welcoming white light healing energy into your body.
So you can begin to heal from the inside out.
To begin,
Find a comfortable seat,
Cross-legged or sitting in a chair with your feet flat against the ground.
Roll your shoulders up,
Back and down,
Finding a posture that is upright yet comfortable.
Begin by closing your eyes,
Allowing your hands to rest gently in your lap or on your knees.
And draw a deep breath in through your nose,
All the way down into the belly.
And as you exhale,
Open the mouth,
Let it all out.
Feel as you surrender,
Free fall into the surface beneath you.
Allowing for all of your weight to melt into the ground,
Into the floorboards,
Into the soil.
There's nowhere else to be,
Nothing else to do,
Except to be here in this moment,
In your body,
Right now.
Tuning into the sensations of your breath.
On your inhales,
Notice the sensations as air moves through your nostrils,
Down the back of your throat,
Expanding your belly.
On your exhales,
Letting go of any remaining tension in your body.
Notice the temperature of the air as it enters through your nostrils.
Feel every muscle,
Every tissue,
Every cell of your being release to gravity.
Notice the texture of your breath as you breathe deeper,
As air fills your belly,
Your chest,
The back cavity.
Feel as this delicious nourishing oxygen moves throughout your entire being.
Breathing life into every cell.
Allow yourself to let go.
Inhale to relax all the muscles in the face,
The jaw,
The teeth.
Exhale to release deeper.
Inhale to relax the shoulders,
The upper arms,
The forearms,
The chest.
Exhale to release deeper.
Inhale to relax the belly,
The hips,
The legs,
The feet,
And the toes.
Exhale to release deeper.
We will now introduce a breath practice.
We will practice a box breath,
A four count inhale,
Pause at the top for four counts,
Exhale for four counts,
And hold at the bottom for four counts.
To begin,
At the bottom of your next breath,
Inhale through the nose for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four.
Exhale through the nose for one,
Two,
Three,
Four,
Hold at the bottom for one,
Two,
Three,
Four.
Inhale through the nose for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four.
Exhale through the nose for one,
Two,
Three,
Four,
Hold at the bottom for one,
Two,
Three,
Four.
Continue with this breath.
If you notice your mind starts to wander or you fall out of the breath,
Gently guide your mind back to this moment,
To this breath.
At the bottom of your next breath,
Take a full breath into the belly,
Draw this breath into the heart space,
The throat center,
Holding at the peak for as long as feels comfortable.
And when you're ready,
Open the mouth,
Let all the air out,
And allow your breath to return to its natural cadence,
Marinating in the pulse of this moment.
As you release into this expansion,
Allow yourself to surrender,
Surrender to the moments of being still,
Surrender to the pause,
Surrender to this moment of looking inward.
And surrender to the sensations of healing in this moment.
Begin to visualize white healing energy flowing into your body through your nostrils,
Beginning to circulate and course through your body.
Watch as this light navigates the twists,
The turns,
The intricate networks of your beautiful body,
Feeling as this white light travels along your blood vessels,
Through your muscles,
Along the elaborate highways of your body.
Notice the sensations that begin to surface as this white light consumes you,
Surrounds you.
Perhaps that feels like heat,
Perhaps that feels like tingling,
Perhaps that's pulsations in your body.
Surrender to these sensations,
Sending white light healing energy to the spaces in your body that need it.
Wherever it comes first to mind,
Trust that intuition,
Your intuition,
And send breath,
Life,
And white light energy to these spaces,
Creating space for healing to take place in this moment.
Gently taking inventory and asking,
Where does my body need more compassion?
Where does my body need more acceptance,
More tenderness,
More unconditional love?
Notice and let the light move there.
Feel a warmth cascade over your body,
A tingling that is gently pulling you towards your highest,
Healthiest self.
The self that is radiant,
That is glowing,
That is the embodiment of vitality,
The embodiment of health.
Feel the healing presence of this energy as it moves through you.
Start to feel as every system,
Every organ,
Every tissue,
And every cell begin to work in harmony with one another.
As the sensations of healing light start to circulate in a seamless,
Delicate path,
As if navigated by a divine conductor.
Say thank you to your body for holding all the stress,
All the anger,
All the despair,
All the worry,
All the sadness.
Say thank you for absorbing it so that you could go on,
So that you could face another day,
So that you could survive the pain and move forward.
Say thank you for carrying all of that for you.
Say thank you and release it.
Release all the heaviness,
All the stress,
All the sadness,
All the grief that has been stored in the cells of your tissues.
And release into the lightness,
Into the tingling warmth moving around your body.
Feel the healing energy radiating from within you.
As you allow yourself to embrace,
Perhaps for the first time,
The absolute beauty and divinity of your being,
Notice as a smile moves across your lips.
Thank you to this body for moving me through this life,
Through the hardship,
Through the elation,
Through the fear,
And through the moments of all-consuming love.
In every moment,
I choose to nourish you.
It's my turn to take care of you.
I love you.
Thank you.
You heal now.
Slowly begin to bring your attention down into the body,
Allowing hands to float to heart center,
Gently rubbing palms together to cultivate some energy between the hands.
And then placing one palm each over the eyes,
Letting the chin drop,
And gently fluttering the eyes open when you're ready,
Bringing this practice to a close.
Have a beautiful day.
