Sit comfortably with your spine straight and your eyes closed.
Quiet your internal dialogue by observing your breath.
Take a deep breath in through your nose. Hold it for as long as you can and release it slowly and fully through your mouth. Take another deep breath and then a third, cleansing your body, mind and spirit.
Now relax into a normal rhythm of breathing and listen to yourself breathing in and out. (pause)
Beginning at your toes and moving your way slowly up your body, work on tensing your muscles and releasing them for all parts of your body. Focus on your toes; tighten them; hold them tightened. Release and relax them. Focus on the arch of your feet…
Send warm, soothing, feelings or energy to each part of your body. This will help balance your body so that you are completely relaxed.
Release any worries or troubles that you may have had to day or in the past week. Keeping your emotions calm and peaceful.
As you relax, call your personal energy back to you. Perhaps it is some that you might have given to someone else, left behind, or had been taken. Draw all of your energy around you. Feel your energy field begin to slowly increase and becoming stronger. Feel it wrap around you, as if it were an old, comfortable blanket. (longer pause)
Now put your attention on your heart.
Visualize your heart as a pulsating sphere of light. In this sphere visualize two or three divine beings or archetypal energies.
Visualize the rest of your body also as a body of light.
Slowly imagine this light body with its pulsating sphere of divine beings expanding so it fills the entire room in which you are sitting.
Allow the expansion to occur beyond the confines of the room so that you are no longer in the room but in fact the room is in you.
Continue the process of expanding your light body so that the entire city in which you live exists in your being – the buildings, people, traffic, and countryside.
Continue to expand your sense of self to include in your physical being the province in which you live, your country, and ultimately the entire planet. Now see that the whole world exists in you – all the people, all other sentient beings, trees and forests, rivers and mountains, rainfall and sunshine, earth and water – these are different components of your being, just like different organs in your body.
Now quietly say to yourself, “I am not in the world; the world is in me.” Whatever imbalances you see in this world of yours, ask the divine beings still dancing in your pulsating sphere of a heart to correct them. Ask these divine beings to fulfill any desire you have and to bring harmony, beauty, healing, and joy to the different parts of your cosmic self. Continue to expand your sense of self to include planets and moons, stars and galaxies.
Now say to yourself, “I am not in the universe, the universe is in me.” Slowly begin to diminish the size of your cosmic self until you can once again experience your personal body. Imagine trillions of cells in your personal body – all part of a dance, each cell an entire universe unto itself. Remind yourself that your true being inhabits all these levels of creation. Express your gratitude to these archetypal energies.
Now just remain sitting quietly, feeling all the sensations in your body.
Soon it is time to return to the room you began your meditation in. Find yourself beginning to feel your body’s normal sensations.
Feel gravity take hold again as you settle back into your physical body. Move your feet, hands and legs; feel the chair beneath you. Take a deep breath bringing your conscious awareness to your physical body through your lungs. Gently open your eyes and take a good leisurely stretch.