Welcome,
Thank you for joining me this morning,
I really appreciate you joining me again.
We're going to get our comfortable seat to start off with.
So if you do want to pop yourself onto a blanket or sit on a chair,
Whatever feels right for you,
We're going to let our sitting bones,
Those bony parts in our bottom,
Feel like they're really in contact with whatever we are sitting on.
Going to allow for our spine to be nice and tall,
So finding that length almost like a golden thread pulling up through the crown of the head.
And we can allow for our chin to pull back and tuck down just a little,
We're not going to bow our head,
But just a little,
So get that nice length up the back of the neck.
Just get in our comfortable seated position for meditation.
Once again we can have a choice with our hands,
You can rest them wherever feels comfortable,
Or we can join thumb and first finger together making our mudra with palms up or palms down,
Or you can allow for your right hand to rest into your left hand and allow for the tips of your thumbs to join.
So whatever feels right for you today.
We're going to allow for our eyes to either lower the gaze down to the earth or to softly close.
And just take a moment to let yourself feel grounded.
So notice in your feet onto the earth if you're sitting,
Notice in your sit bones down onto the earth,
And know that there's nothing that you need to do for the next few moments.
Just allow your breath to be completely natural,
Feeling like your breath is happening with complete ease,
No effort at all.
And allow yourself to just see if you can let go of any sounds that are around you right now.
Bring in that focus,
Either to the movement of the front of the body or to the tip of the nose and the nostrils.
And just notice the sensation of your inhale and your exhale.
So we're going to allow for our thoughts to become just a little quieter as we turn the focus up on that breath.
Just stay in with the breath,
The natural breath,
And tune it into that rhythm of the breath as you inhale and exhale.
Now at this point,
If you feel like you've dropped into that focus on the breath quite happily and you'd like to use maybe your mantra of just be or whatever it is that you choose,
Maybe a visualization of a candle,
Maybe counting the breath,
Or I'm going to offer you an experiential visualization.
So if you want to come with me with that breath focus in our different visualization,
I'd like you to imagine with your next inhale that you're inhaling white light into your body.
With the exhale,
You're exhaling grey smoke.
Each inhale allows a little bit more white light to enter your body.
Each exhale,
You're expelling that dark smoke.
It's just allowing for that natural breath,
That focus on your breath.
Maybe allowing for that light to start filling your body.
Maybe it fills your head first and then works its way down.
Maybe it's filling from the feet first and working its way up.
So stay in with that focus on the breath,
Whichever you've chosen.
And just allowing all distractions to just fade away a little.
Stay in with the inhale and the exhales,
Nice and natural,
Keeping that focus.
Maybe feeling that white light starting to really fill your body on the inhale,
That dark smoke leaves on the exhale.
You may feel like you're glowing.
Stay in with the breath.
If anything else comes to mind,
Just acknowledge it and you can just let it go for now and bring that focus back to your breath.
Maybe you're starting to feel almost lighter as you're inhaling that beautiful,
Brilliant white light.
Exhale in the heavy dark smoke.
Stay in with your breath,
Stay in with your focus.
If any thoughts or distractions happen,
Just notice them and then let them drift away.
Stay in with that breath.
Breathing in the light,
Exhale in the grey smoke.
And allowing your focus to be completely on your breath.
Now just allowing for your focus to stay with the breath,
But letting go of that visualization of light and smoke,
But keeping that sensation of being filled with that brilliant white light.
Become aware of the movement of your breath,
The front sides,
Maybe the back of your body.
Become aware of any sensations on your skin,
Maybe the sensation of your hands if they're resting on your legs,
Your hands if they're resting on each other,
Your clothing in touch with your skin,
Your feet,
Your seat in touch with the earth.
Allow yourself to become aware of sounds that are very close to you.
And then tune into sounds that are a little further away,
Maybe outside the room,
And then maybe outside the building.
Then start to become aware of your breath once more and take your breath a little deeper into the body as you inhale,
Exhale,
Maybe out the mouth.
Take another nice deep inhale and another nice deep exhale.
And we're going to allow our head to bow down towards the lap,
Keeping the eyes closed if that's comfortable.
Going to bring the palms together in front of the chest,
Give them a little rub to get some heat into the hands.
And then very gently when the hands are warm,
Just allow the hands to cover the eyes.
Pause in here,
Letting the heat of the hands just work its magic with the eyes for a moment.
And then when you're ready,
Just bringing that head back up to neutral,
Allowing the eyes to very slowly open and then allow those fingers to divide very gradually.
And when you're used to the light,
We can bring the hands back down.
Thank you so much for joining me this morning.
