Sit comfortably and start to bring your attention to your body.
Feel into the physicality of your body.
Can you feel your body in contact with the chair or the floor?
Are you aware of sensations of warmth or pressure at the points of contact?
In particular,
Can you notice any sensations of softness,
Looseness or warmth anywhere in the body?
Now imagine a ball of golden light about a metre in front of you at the level of your elbows.
You may imagine it as small like a candle flame or large.
Imagine that from this ball of golden light,
Rays of golden light radiate in every direction and towards you.
Rays of soft golden light warming,
Softening and loosening the front of your body.
Travelling up towards the top of your head and down towards your feet,
Warming,
Softening and loosening the front of your body.
Imagining golden light or radiant heat,
Softening,
Warming and loosening the front of your body.
And noticing any sensations of warmth,
Softness or looseness anywhere in the front of your body.
Imagine that this ball of golden light now travels in a clockwise direction,
Stopping about a metre from your right elbow.
Soft golden light shining out in all directions and towards you.
Soft golden light shining out in all directions and towards you.
As this golden light or radiant heat moves towards you,
It warms,
Softens and loosens the right side of your body.
Moving up the right arm,
Shoulder,
Throat,
Neck,
Face,
Head.
Travelling down past the hip,
Outer side of the right leg,
Upper and lower,
Down towards the right foot.
Soft golden light or radiant heat,
Warming,
Softening and loosening the right side of your body.
Drawing your attention inside your body.
To notice any sensations of softness,
Warmth or looseness anywhere in the right side.
Now imagine that this ball of golden light continues its clockwise journey,
Coming to rest a metre behind you.
Soft golden light shining out in all directions and towards you.
Rays of golden light warming,
Softening and loosening the back of your body.
Reaching up the back,
To the back of the neck and the back of the head.
Reaching down to the backs of your legs and the backs of your heels.
Being aware of any sensations of softness,
Warmth or looseness in the back of your body.
Imagine that this ball of golden light continues its clockwise arc,
Now coming to rest a metre from your left elbow.
Soft golden light or radiant heat starting to soften,
Warm and loosen the left side of your body.
Like gentle sunlight on your skin,
Warming,
Softening and loosening the left arm,
Shoulder,
Neck,
Throat,
Face,
Head,
The hip and the outer edge of your left leg,
Upper,
Lower,
The foot.
Imagine that this ball of golden light continues its clockwise arc,
Coming to rest in front of you once more.
And imagine that this ball of golden light has left a trace of golden light all around you.
So now imagine a circle or ring of golden light all around you.
You might imagine it as broad or narrow,
Distinct or indistinct.
Does it extend upwards towards your head and downwards towards your feet?
Now imagine a ball of golden light a metre above you.
Soft golden light shining out in all directions and towards you.
Imagine that these rays of golden light travel outwards and downwards,
Spreading out and starting to form a dome of golden light above you.
Imagine golden light or radiant heat reaching outwards and downwards,
Eventually reaching the top of your head,
Your face,
The sides of your head,
The back of your head.
Your throat,
Neck,
Shoulders,
Torso,
Upper back,
Upper arms.
Soft golden light warming,
Softening and loosening the upper half of your body.
Giving your attention to any sensations of warmth,
Softness or looseness anywhere in the upper half of your body.
Now imagine a ball of golden light a metre below you.
Soft golden light travelling upwards and outwards,
Gradually reaching up towards your feet.
Soft golden light or radiant warmth,
Softening,
Warming and loosening the lower half of your body.
Warmth spreading up from the feet,
Up the legs,
To the hips and the waist,
And forming another hemisphere of soft golden light around the lower half of your body.
Imagine that these two hemispheres of golden light start to merge,
Forming a complete sphere or bubble of golden light all around you.
Soft golden light shining out in all directions and towards you.
Softening,
Loosening and warming your whole body.
Feeling yourself to be at the very centre of this sphere of golden light.
Feeling nourished by this rich field of golden light all around you.
And giving your attention to any sensations of softness,
Looseness or warmth anywhere in your body.
Feeling safe and supported at the very centre of this bubble or sphere of golden light.
And resting there for as long as you wish before transitioning out of the meditation.
