Please get ready for your meditation by finding a comfortable position.
You may be seated on the floor,
On a cushion,
Against a wall,
Or even laying down.
As you settle in,
I would like you to place one palm facing the sky and the other face down,
Connected to your lap if seated,
And on your chest if lying down.
Take a few more moments to make any last adjustments,
As we will be here for about ten minutes.
Bring your eyes to a close and your attention to your breath.
Breathing in and breathing out.
No judgments,
Just notice.
How does it feel?
Is the breath comfortable?
Can you make it soft and steady with even inhales and exhales?
Now start to shift your awareness to the top of your head,
And with your breath slowly scan your body,
Moving down your face,
Your neck,
Your shoulders,
To your core,
Your limbs and joints,
Your organs and bones.
Take note of how your body feels.
No judgments,
Just let it be for this moment.
Are there points of tension,
Aches,
Emotion,
Tiredness?
Is there softness or strength and energy?
Now as you exhale,
Release anything you do not wish to hold any longer.
Breathe into the feelings,
And breathing out let it all go.
Imagine now with your inhales,
Breathing in the energies you wish to give to your body today.
First,
Breathe it into your heart,
Forming a ball of light.
I like to think of the color gold.
You can focus on a general sense of calm,
Healing,
Joy or anything else you wish to receive.
Let it grow with each inhale.
Allow this light to flow through your body,
Through your veins,
Delivering these energies to your mind,
Body and soul.
If your mind starts to wander,
That's okay.
When you notice,
Bring your attention back to your breath or back to the light.
You you you you you Keeping your eyes closed,
Bring both palms to your heart.
Repeat silently.
Thank you mind,
Body and soul for receiving this light and energy.
Thank you for this time.
Keeping your eyes closed,
Glide your hands to your shoulders,
Giving them a small gentle squeeze.
Travel down your arms with gentle pressure along the way.
When you reach your hands,
Bring them together at your chest.
Dip your chin slowly.
Take awareness to your whole body and how you are feeling.
Soft smile,
Eyes open slowly,
Taking in the space around you.
