Guided Imagery and Meditation

The following may be read aloud by a leader while others meditate, or may be read by an individual, then practiced from memory.

Rest on the floor in a supine position. Bring your attention toward your breath. Notice the depth of your breath and the rate. Breath deeply from your diaphragm, fully inflating then fully deflating your lungs. Imagine that the air rushing into your nostrils is warm, orange sunlight energy that fills your lungs with zest and power that resonates into your whole being. Imagine that the air you exhale is carbon-laced waste--a charcoal smoke of negative energy. Every cell in your body has a bit of this waste, expel it as you fully empty your lungs. Then reinflate your cells with the orange glow of energy.

Focus your thoughts at your feet. Think of the work they do for you supporting your weight every day. Sense the warm energy seeping into the souls of your feet and tingling in each toe. Flex your toes, then feel your feet fully relax. Now move to your lower legs and cleanse the cells of your muscles there with each breath --honor the work your legs do to balance and transport you. Fill your calves with relaxing warmth. Move the warmth into your upper legs and feel them become weightless on the floor. Without conscious thought, your legs mobilize you daily. Praise them with each breath and welcome healing energy into your muscles. Move your thoughts to your pelvic region and visualize the vastness of its functions. Relax your abdomen and allow the orange warm air to travel to your digestive processes, helping your body nourish every cell. Focus again on your chest and the rate and depth of your breath. Each filling and expelling of your lungs is complete and even. Allow the relaxing breath to become second nature, to become a part of a natural healing process.

Fold your hands together over your chest and give thanks for the work they do.
The nimble quality of your fingers is enhanced with each breath and your hands gain strength and passion to work for you. Sense the relaxation of your arms and allow them to feel weightless.
Each breath brings air warmly into your nostrils. Your face is relaxed and the tension escapes all of your facial muscles with every exhale. Think of your brain as a wonderful muscle that flexes or expands with the challenges presented it daily. Fill your brain with the orange glow and feel peace enter your emotions. Feel your brain sending the warm energy through your nervous system and into every cell of your being. Every cell is rejuvenated and enlightened. Refreshed and relaxed.

Now open your eyes for a minute and look up at the room around you-we feel what it is like to be entirely relaxed, yet mindful of your surroundings. You are in total control of every cell and you are fully aware of your self. Now take your being into the world --refreshed and renewed. Sit up slowly and continue your mindful breathing.