Hello and welcome.
I'm Deborah and I'm here to gently guide you into a more peaceful and relaxed state.
Any silences during this meditation are intentional.
I'll end this session with a gentle chime.
Get yourself comfortable,
Have a blanket at hand if you need one.
Begin to adjust your body until you feel settled and allow your eyes to gently close or half close if you prefer.
Notice your belly and whether you're holding it in and begin to let it go completely.
When you feel ready take a slow inhale,
Fully inflate like a balloon and then simply let it go like a beautiful sigh.
Repeat this at your pace twice more.
Now let the breath just relax.
Take your awareness now outside of the room,
Noticing any distant sounds,
Traffic,
Birds,
Voices.
Come closer and be aware of the room that you are sitting in or lying in.
Sense of the ceiling,
The walls,
The floor.
Move closer,
Feel your feet against the floor,
The contact,
The pressure of the chair or bed against your body.
Notice the clothes against your skin,
Your temperature,
Your breath.
Begin to just follow it,
Feeling it moving in and out of you.
Feel the softness of your belly,
Notice it gently rising on your inhale and dropping down as you exhale.
Stay with this,
The rise and the fall.
Allowing your breath just to flow,
Effortless breath.
Move your awareness now up to your face,
Around your forehead and eyebrows and as you gently exhale,
Feel the whole forehead release.
Notice your eyes and try and keep them still,
But feel any strain just drop away from behind them.
Feel your eyes sinking back into the sockets.
Move down to your jaw and gently release the jaw.
Feel that there is space between the back teeth.
Your temples now feel soft.
Soften your mouth and lips.
Taking your awareness back to the breath.
Tune into its natural flow.
The rise and fall,
Just this.
When you feel ready to,
Start to guide and shape your breath into a slightly deeper rhythm.
Breath by breath.
No force or strain.
Each breath just feels a little deeper,
A little slower,
But yet still feels quite natural.
You can feel your whole nervous system beginning to settle.
Time begins to feel peaceful.
Allow this sense of peace to flow and spread throughout all of you.
Every part of you,
Every cell.
There is no end to this feeling of peace.
It's infinite.
This sense of peace and your breath are one.
Completely connected.
There is no separation.
You are the breath.
You are peace.
Allow your breath to completely settle again.
Returning to an effortless flow.
Let any control drop away now.
Feel it becoming quieter,
Softer,
Gentler.
It feels completely effortless again.
Allow a gentle,
Natural pause at the end of your exhale.
Try not to force this gap or over hold it.
This pause may be very brief.
Take your awareness into this space.
The space at the end of each exhale.
Allow the space to open and expand.
Return to this gap.
Simply resting your awareness in this space.
In this gap,
You are free,
Even more peaceful.
You are peace.
You are peace.
You are peace.
Simply return to the seamless cycle of the breath.
Release the gap.
Stay with the effortless breath.
The rise and fall.
Feel the breath moving in and out of your body with complete ease.
When you feel ready to,
Stop being aware of your body again.
Release the clothes against your skin.
Your body against the chair,
Floor or bed.
Your feet against the floor.
Bring your awareness back to the room that you're in.
Take a moment here just to whisper a silent thank you to yourself.
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