So go ahead and get yourself situated in a nice position, either lie down or remain seated. Whichever is most comfortable for you. Just get yourself nice and comfortable. And when you're ready, just close your eyes. Take a few deep cleansing breaths and just begin to let go and relax. Now before we begin, what I would like to do in this initial meditation is to do an exercise that we talked about in a previous lecture about setting protection.

Now you can do this for yourself. I highly recommend you do this for yourself in silence before you begin Leaving a meditation and it's really optional, if you want to take your audience through it, but if you did want to take your audience through it, it goes something like this. So go ahead and breathe and relax and we'll start to unwind and let go. And as we begin, I'd like you to imagine yourself wrapped in a cocoon of blue light. Just imagine it for a few moments. If you can feel it, that's even better.

But just allow yourself to sink into that presence. Wonderful blue protective light as we begin our meditation so what I want I'd like you to do now is to just pay attention to your breath. And breathe. And relax. Gently Breathe in and breathe out. Using no effort at all, just breathe in and breathe out.

Breathing in and breathing out. just focusing on your breath. Breathing in and breathing out. And if any thoughts or distractions Come on your breathing just allow them to come in and to let go. Just observe them as you would clouds drifting by in the sky as you breathe in. And as you breathe out, breathing in, breathing out, focusing on your breath as you breathe in and as you breathe out and just continue that for a few moments on your own in silence, breathing in and breathing out.

As I breathe in and as I breathe out, I like to say a word to myself in silence as I breathe in. And as I breathe out and the word I say as I breathe in is sun, sun and as I breathe out, I say moon breathing in Sun Breathing out. Just continue to breathe in and out on your own for as long as you'd like. And when you're ready you can release this meditation Come back to the waking world.