So I'd like you to begin by finding a comfortable seated position and gently close your eyes and place your palms in your lap gently facing up and feel your feet planted firmly on the floor giving yourself full permission to relax here for just the next few minutes.
There's nowhere that you need to go and nothing that you need to do except give yourself this time to relax.
And just notice the chair or the floor beneath you feeling it supporting you noticing your spine elongated tall.
Just starting to bring attention now down from the active mind space down into your heart and into your body as we start to shift now into our heart and in our bodies as we bring our awareness to our breath gently rising and falling.
And as you inhale,
See if you can imagine your breath is traveling down through the length of your spine from the top of your head all the way down to the base of your spine.
And as you exhale,
Imagining that air going from the base of your spine back up your spine out the top of your head.
Exhaling down from the top of your head to the base of your spine and exhaling from the base all the way up through the top of your head.
And as you inhale,
Noticing your abdomen gently rising and as you exhale gently falling.
And as you breathe,
Just start to notice what's on your mind.
Perhaps you've had a busy morning,
A busy day,
Lots of different thoughts jumping around in your mind.
So we start to shift from being caught up in them to observing your thoughts,
Kind of like a witness.
So the thoughts can be there.
They're perfectly normal.
Just shifting your awareness to observing those thoughts and just noticing them with full acceptance without judgment.
Just allowing what's on your mind to be there today.
And gently let your thoughts go.
They'll be back for you to pick them up in just a few minutes when we're through.
So just see if you can let them go for now.
Bringing your attention back to breathing up and down your spine.
Breathing down to the root and exhaling back out through the top of your head.
Just feeling yourself sinking deeper now into your chair or the floor.
Using the weight of your body to be fully supportive.
And now gently bring your awareness to the clothing on your body.
Just notice the textures.
Notice if one area is a bit tighter than another,
Looser,
More comfortable.
Noticing the temperature of the room.
And drawing your awareness one step deeper.
Seeing now the sensations on the inside of your body.
Perhaps you notice your pulse,
Gentle beating of your heart.
Perhaps you notice a tingling sensation.
Noticing your digestion.
Your organs,
Just noticing them.
Your bones,
Your blood.
As you travel deeper now inside of your body.
See if you can notice yourself on a cellular level.
And notice now on an atomic level and subatomic level.
And see if you can notice the space between the atoms in your body,
Which is mostly largely space.
And just connecting in with the spaciousness in between your cells,
In between your organs,
In between the atoms.
Seeing that sense of expansiveness in between in the space.
And as you breathe,
See if you can imagine your breath traveling in between the spaces.
Seeing the space from the inside out,
The gentle movements.
Now I'd like you to imagine a warm golden light coming down from above like a beautiful giant sun.
Just feel that warmth,
That golden sun energy just traveling down through the top of your head.
Down across your mind,
Your eyes,
Your cheeks,
Your lips and your neck.
Your shoulders,
Your arms,
Your fingertips.
Down across your hips and your back.
Your sits bones.
Down your legs.
Your thighs,
Your calves,
Your knees.
Down towards your ankles.
As you continue to breathe.
And if your mind wanders,
Just bring it back to your breath.
As you glow here,
Noticing your breath as it travels down your spine again,
Down to the base.
And as you exhale,
The air travels up and out the top of your head.
As you rest here for just a few more moments,
Breathing,
Filling that golden light out from the inside,
Radiating,
Relaxing.
Knowing that this feeling of spaciousness is within you and it's accessible at any time.
Bringing your awareness back now into your body and gently wiggling your toes and wiggling your fingers.
And when you're ready,
You may open your eyes and return to the room.
