Welcome to this present moment.
Help your body into a comfortable position and when you're ready gently close your eyes.
We're going to take three deep breaths,
Setting an intention to be gentle and kind to ourselves.
Breathing in for a count of four,
Embracing or holding that breath for a count of four and releasing it to a count of eight.
Breathe in three,
Two,
One,
Breathe in two,
Three,
Four,
Embrace or hold three,
Four and release two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in two,
Three,
Four,
Embrace two,
Three,
Four,
Release two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Breathe in two,
Three,
Four,
Embrace two,
Three,
Four,
Release two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now letting your breath return to its natural rhythm.
Starting at the top of your head,
Imagine a golden light shimmering like water begins to fill your body,
Relaxing each and every fiber.
This calming light gently trickles down past your eyes,
The back of your head,
To your nose,
Your lips,
And down to your chin,
And to your neck.
The warm glow easing any tension or discomfort.
Going down to your collarbone,
Your upper back,
Your chest,
And your middle back.
Going down towards your belly,
And your lower back,
And towards your hips.
Gently down to your groin and your tailbone,
And underneath,
The top of your legs,
Your thighs,
And your inner thighs.
Gently down to your knees,
Feeling the warmth at the top of your shins,
Surrounding your legs down to your ankles,
To your heels,
And into your feet,
And filling your toes.
Now seeing the room in your mind,
Notice everything inside fade away,
And as it does,
You float into the center,
Perfectly safe,
Perfectly calm,
As you become weightless,
Pure energy,
Pure love.
Let your thoughts come and go like a wave of the ocean,
Undefining,
Non-judgmental,
Just letting them be what they are,
As you keep your full attention on your breath,
Feeling its natural rhythm like a metronome,
Relaxed and calm.
Notice how cool air enters your nose and travels down through your throat,
Past your resting vocal cords and into your lungs,
Helping them to open up and warm the air inside of them.
Your belly,
Making room and working in balance with your body,
Breathing out warm air,
Your lungs gently guiding your breath as it travels back up through your throat,
Past your vocal cords,
The front of your face through your sinuses,
And out through your nose.
Your breath that gives you life on its journey out into the space around you,
And with each intake of breath you pull in the surrounding peace as it fills your entire body,
And breathing out any discomfort to be turned back into peace.
Keeping your attention on your breath on its journey in and out of your body and the calm it leaves behind.
And if it helps you focus,
Counting each breath in and each breath out.
And as we near the end of this meditation,
The things inside your room begin to fade back in as your body floats back down to where you were,
Still focusing on your breath.
The warm,
Calming glow of golden light stays with you,
Reassuring and peaceful,
As you begin to gently move your fingers and your toes,
Noticing once again any sounds in the room.
And as you open your eyes,
Take a deep breath in and embrace it,
And release.
Deep breath in,
Embrace,
And release.
Letting it free,
Returning to peace as you continue your day.
Sending you blessings and loving energy.
