Making your way to a comfortable seat,
Shift the weight back into your sitting bones to feel into that sense of groundedness.
Hands can rest gently on your thighs and closing down your eyes.
And we'll begin with three cleansing breaths.
Inhale through the nostrils and an open mouth breath out.
Inhale fill up.
Exhale release.
Last one,
Inhale and exhale let go.
Returning to normal breath,
Begin to lengthen the pause between the inhale and exhale.
Seeing if you can create more space between the breaths.
And while maintaining the pauses between breaths,
Draw your attention towards your heart and start to listen for your heartbeat.
And sometimes this may take more than one minute and you may find it easier to sense the heartbeat in the spaces between the breaths.
If you have easily found your heartbeat,
Focus your attention on its rhythm.
And if you can't find it,
Relax the body and simply continue to focus on listening.
Letting all of that go and returning to normal breath.
Take both of your hands and place them over your heart and breathe into the space around your heart.
Become aware of the strength of your heart,
Its capacity to sustain life pumping liters of blood around your body per minute.
Realize the gift of your heart.
And from this place of hand to heart connection,
Bring to mind a moment you can feel deeply grateful for.
Any moment,
Big or small.
It can be from any age or stage in your life that you feel appreciative for.
Take the time to see what you saw,
Hear what you heard and feel into what you felt then as though it were happening now.
And come out of your resting state and feel into the experience of gratitude.
Notice where you feel the gratitude in your physical body.
Gently place both hands back on your thighs.
Shifting your focus to a white light shining directly above your head.
It's like you're standing under a shower but instead of water,
The white light is cleansing the body and softening any tension.
And sense the white light coming down through the crown of your head,
Softening the scalp.
And softening the face and the shoulders.
And the white light travels down through the arms and softens every fingertip.
And that white light continues down through the torso,
Softening the buttocks,
Through the upper thighs and the lower legs,
All the way down through the soles of your feet.
And now imagine the white light coming back up through the feet,
Softening the legs and the pelvis,
The torso,
The arms,
All the way back up through the crown of your head.
Now continue with this showering of white light for another short while and imagine the light cleansing and clearing your body of any physical,
Mental or spiritual stress.
Shifting your attention now to focus on one thing you wish to manifest in your life.
Again it could be big or small,
It could be an experience that you want to have happen today,
Tomorrow or even in a few years time.
Something that gives you hope for the future.
And as you step into it,
See it happening not the way you hope it works.
See it working and coming to life.
How will this experience positively impact your life and the lives of those around you?
Now come out of the resting state and experience how it feels to have this future manifest.
What emotions can you feel?
Gratitude?
Maybe joy?
Peace?
Whatever it is,
Intensify the emotions associated with the experience and feel into it.
Notice where you feel the emotion in your physical body.
It is very tempting to return to your old emotional home after meditation.
Instead could you harness this feeling and take it into your day?
Bringing your awareness back to the breath.
Noticing the gentle and natural flow of the breath through the body.
Feel free to stay here as long as you like.
And when you're ready,
Opening your eyes.
