For your floating meditation today,
You'll focus on your breath while using an affirmation.
I'll be guiding you into the floating meditation,
Letting you float quietly on your own for two minutes,
And then bringing you back to standing.
Before you start,
Grab sunglasses or a hat or anything else you might need to be comfortable.
You'll need one pool noodle for your floating meditation.
Once you have everything you need,
You're in the water with your pool noodle,
And the easiest floating meditation position is to tuck the noodle under your armpits in front and drape your torso over the noodle.
The noodle will support you.
You can be totally suspended,
Or your toes can be anchored to the pool floor,
Whichever is more comfortable for you.
Either way,
You want to keep your feet under your head so you stay stable over your noodle.
Some people find this easier if they cross their ankles.
Settle onto your noodle and get comfortable in your floating position.
Your eyes can be open.
Just let them relax and bring the gaze to the surface of the water.
Feel free to close your eyes if you prefer,
And picture the concentric ripples that form when a drop of water falls into the pool.
The impact of that small drop radiates out and grows.
You can use an affirmation in a similar way in your practice.
An affirmation is a positive phrase you can use to create personal change.
Just like the water drop made a splash,
Your affirmation will ripple out for a larger effect.
Begin by becoming aware of your breath.
Feel the rise and fall of your chest,
How the movement of your breath moves the water against your skin,
Your inhales,
Your exhales.
Notice as your attention draws tighter to focus on your breath,
Your breath evens out and becomes more regular.
Continue to focus on your breath.
As the awareness of your breath sharpens,
See if you can feel where in your body you initiate your inhale and exhale.
Is there an exact spot in your body that creates your breath?
See if you can zero in on that exact spot.
That is the spot where your breath drops and ripples out into your body.
Stay with that spot and feel your body breathe in and out.
On your next inhalation,
Add in an affirmation.
As you inhale,
Say internally,
I am radiant.
As you exhale,
Feel your radiance.
Inhale I am radiant.
Inhale settling into your radiance.
Inhaling I am radiant.
Exhaling embody that radiance.
As you continue to inhale,
Continue to use this affirmation.
As you exhale,
Expand your feeling of radiance larger than the core of your breath.
Feel the radiance through your whole chest.
Feel the radiance travel the length of your arms.
Feel the radiance flow down into your legs.
All of you is radiant.
Feel your breath go in and out and swell this radiance to encompass your entire body.
While you continue to breathe,
Stay with this feeling of radiance.
Explore the edges of your radiance.
Does your feeling of radiance end where your skin meets the water?
Or does your radiance expand?
Can you send this radiance out beyond yourself?
I am radiant.
Feel your radiance swell outside of yourself.
I am radiant.
Your radiance flows with the brilliance of the water.
I am radiant.
The circle of your radiance illuminates the entire pool.
And as you continue to breathe,
Float with your radiance.
A being of light and energy,
Surrounded and supported by the water.
Horrible!
You you you all the afterglow of the light you created Allow your breaths to become larger straighten your legs to ground your feet again and leaving the noodle tucked under your armpits bring your fingertips and palms to touch gently at your chest.
Inhale and feel your radiance exhale and take your radiance out into the world.
Thank you for practicing with me today
