This is going to be a body scan, filling the body with light. So I'd recommend doing it lying down, if you can. But if this is going to be uncomfortable for any reason, then of course, adopting another posture. And let's allow our awareness to settle down into the body. Perhaps taking a deep breath in, and then on the out-breath giving the weight up to gravity.

And dropping awareness into the points of contact between the body and the surface it's resting upon. Allowing the breathing to settle and to find its own natural rhythm. Sense of swelling on the in-breath, subsiding on the out-breath in the whole body. And now allowing our awareness to flow down through the body, down through the legs, all the way into the toes. Feeling any sensations in the toes.

And if you can't feel anything for any reason, that's fine. But just seeing if you can be aware of the toes, of inhabiting the toes with awareness. And imagining that the toes are filled with light, with spaciousness, with ease. And allowing the sense to flow down into the feet, the soles, the tops, the ankles. So the feet become drenched in light, drenched and radiance, drenched in openness, softness.

And allowing the sense to pour up through the ankles, into the lower legs. And then as quality of light, of radiance overflows and pours into the knees, filling into the shape of the knees, however, their positioned. And overflowing to pour up and saturate the thighs, the big muscles of the thighs, the bones. So the thighs are full of this radiant awareness. And if you've got any discomfort, anywhere in the legs or the feet, seeing if it can be soothed and softened by this quality of light and radiance.

As we breathe, as we rest here. And pouring up through the hips and the buttocks. Letting the buttocks be soft, whether we're lying down or whether we're sitting, full of light, full of radiance. And allowing this quality now to pour up and to feel the abdomen, the belly, deep inside the body. And feeling the way the abdomen swells a little bit on the in-breath and subsides on the out-breath, being careful not to force or strain.

Letting this be the natural breath with receptive awareness. And now allowing this quality of light, the body filling with light to pour up into the whole chest area, the ribs and the lungs. And the rhythm of breathing. An opening, expanding phase on the in-breath and a subsiding phase on the out-breath. Broadening to be aware of the whole front of the torso, the abdomen, and the chest, full of light.

And allowing awareness to rest and the rhythm of breathing. Expanding, subsiding, expanding subsiding. And now allowing our awareness to flow all the way down to the buttocks and the back of the body and allowing us quality of light to pour up into the lower back. Can you feel breathing expressing itself in the lower back in any way? Perhaps an expanding and a subsiding, expanding, subsiding. Maybe the angle or the shape is changing a little bit with each in- and out-breath.

If there's any discomfort allowing it to be soothed and softened by this quality of light, radiance and the rhythm of breathing. And allowing this quality now to pour up through the whole back of the body, the middle back and the upper back, the length of the spine, the breadth of the back and the rhythm of breathing expressing itself in the whole back of the body. Opening subsiding, opening, subsiding. Now expanding to have this quality of light filling the whole torso, the front, the back, the sides, the inside, the surface. The soothing, gentle light and the rhythm of breathing in the whole torso.

Soothing any hard edges, softening any contraction. Now allowing this quality to pour through the shoulders all the way down to the very tips of the fingers. So the shoulders, the arms, the hands, the fingers all become drenched and saturated in light. Gentle, soothing quality. Having the hands resting in gravity.

The shoulders falling away from the midline of the body as the arms rest in gravity. And now allowing our awareness to flow up into the neck and the head. If you're lying down, checking that we're giving the weight of the head up to the pillow or the cushion fully. If we're sitting, having the head poised on the top of the neck as best we can. And let's allow this quality of light and radiance to completely saturate the whole head.

Maybe even the brain so the brain can rest in this quality of brightness. And the whole face. Forehead, eyes, cheeks, nose, lips, jaw, tongue, mouth. Full of softness, full of light. And now expanding awareness to be aware of the whole body.

The legs, the torso, the arms, neck, head, face. Resting our awareness very deeply inside the whole body. Resting inside this quality of the whole body being filled with light, filled with ease or the possibility of ease and breathing. Any hard edges, any contractions, soothed and eased by breath, by light. By this quality of resting here, moment by moment.

And as we began to prepare to bring this meditation to a close, perhaps forming an intention to take this quality with you into your day, if you're doing this during the day or into your sleep, if you're doing it in the evening. This quality of rest, ease, light, brightness, softness. And when it comes time to move, moving gently and carefully. And re-engaging with whatever you're going to do next. And thank you so much for practicing with me today.