Find a comfortable position either sitting up with your spine straight or lying down with your arms at your side and palms facing up.
Close your eyes and become aware of your breath.
Slowly increase the depth of your breathing,
Moving in and through your body.
Bring the air in through the nostrils and allow it to fill the spaces of your abdomen and pelvic area,
As well as down your legs and to the tips of your toes.
Use the rhythm of your breath to bring yourself deeper.
Let go of any thoughts or distractions from the outside world.
Start feeling into the textures of your inner landscape.
What do you feel or sense?
Does it have a sound or color?
Is there a specific sensation?
Notice what is present with complete acceptance.
You can use your breath to bring more awareness to each area,
To expand into sensations or to release any feelings of tightness or discomfort through your exhale.
On the inhale,
Start to breathe in everything that you want more of.
Breathe in more light,
More energy,
More of what makes you feel and come alive.
Is it the sound of waves crashing or the lushness of a beautiful garden?
Imagine yourself somewhere that makes you feel vibrant.
Once you have this place in your mind and you're able to imagine how it feels,
Spend some time bathing yourself in its energy.
Use your breath to help you do this.
Now bring your attention back to your inner landscape.
How does it feel?
Has anything changed?
Are there any areas that feel disconnected from the vibrancy you were feeling a moment ago?
Just notice with complete acceptance whatever emotions arise.
See if you can bring your loving awareness into those feelings and notice the sensation that is present.
Notice whatever is there with your whole being.
Now imagine yourself connecting to the light and aliveness of your beautiful place.
Breathe in the light through all the pores of your skin and bathe your inner landscape with this luminous energy.
Notice if this light has a sound.
Feel it nourishing you with soothing tones even if you don't know what they mean.
Allow these tones to be planted as seeds in your inner garden while the light streams in and nourishes them.
Rest here for a while.
You are welcome to come back here anytime to bring in more light and to watch your seeds grow.
Now bring your awareness back to your physical body and slowly back to the outside world.
Take a few more deep breaths and remember to carry the feelings you've cultivated here throughout your day.
