Welcome to this guided meditation.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes if that's comfortable.
We will begin by relaxing the mind and the body by taking three deep cleansing breaths.
So on your next inhale take a long slow deep inhale.
Feel your body expand and a long slow exhale.
Feel as your body contracts.
Taking another long slow deep inhale.
Feel your body fill up with air and a complete full exhale,
Allowing any stress and tension to drift away.
Taking one more slow deep inhale and a complete full exhale,
Allowing your mind and your body to relax and return your breath back to its natural rhythm as you breathe in and out of your nose naturally.
Taking your attention to the top of your head now as you relax the top of your head,
Continuing that relaxation down into your forehead as your eyebrows become heavy.
Relaxing into your eyes,
Softening into your nose and your cheeks,
Unclenching your jaw and allowing your tongue to rest naturally.
Continuing that relaxation down into your throat and your neck,
Down into your shoulders as they become heavy,
Resting away from your ears.
Continuing that relaxation into your upper arms,
Your lower arms,
Your hands and your fingers.
Relaxing into your chest and your upper back,
Your middle back and your lower back.
Softening into your stomach,
Allowing it to be heavy and rest naturally.
Continuing that relaxation down into your upper legs,
Your lower legs,
Your feet and your toes.
As your body and your mind is completely relaxed now,
Return your attention back to your breath as you breathe naturally in and out of your nose.
At any point during this meditation if you get distracted,
That is okay,
Just be kind to yourself and return your attention back to the meditation.
In this meditation I want you to explore your breath,
Explore your body,
Find the subtle sensations,
New sensations,
Things you don't normally notice or experience.
Be inquisitive about your body,
About your breath and as your awareness and your attention increases and expands to the most subtle sensations,
It has a natural effect in calming your mind and over time your mind will naturally settle and rest.
The thoughts will become less and less and you will be more in a state of peace and awareness.
I invite you now to observe the sensations as you breathe in and out of your nose.
You may notice the cooler air on the inhale and the warmer air on the exhale.
You may notice tingling,
Twitching,
Throbbing.
You may notice the pause between the exhale and your next inhale.
You may notice the stillness in your body at this point.
You may notice the peace in between the breaths.
On your next inhale I invite you to follow the breath in through your nose and down into your stomach as your stomach expands and as you exhale your stomach contracts and the breath exits your nose.
Continue to follow this breath.
On your next inhale follow the breath in through your nose down into your stomach as it fills up your chest.
Your chest and shoulders rise and as you exhale your chest and shoulders lower and the breath exits your nose.
Continue to follow the breath here for a few moments.
As you are following the breath in and out of your body I invite you to try and find and observe any sensations that you don't normally notice.
Places that you don't normally observe.
There may be various temperature changes in different parts of your body.
There may be different movements in different areas.
You may notice other sensations like tingling,
Throbbing,
Pulsating.
You may notice the clothes pressing against your skin as you inhale and exhale.
I invite you to explore wherever feels comfortable for you.
There is no right or wrong.
Just follow your breath wherever it takes you.
You may even follow your breath inside your body having an exploration on the internal part of your body.
As you observe your breath try not to go into any stories about anything or any judgments.
Just simply observe.
Observe your breath.
Observe the subtle sensations you experience.
If you get distracted at any time that is okay.
Just be kind to yourself and return your attention back to your breath and back to your body.
If your mind has wandered that is okay.
Be kind to yourself and return your attention back to your breath and back to your body.
You can take your attention off your breath and off your body now and just sit in the stillness around you.
The more you meditate and the more you observe and become aware of your breath and your body and you develop your awareness and your attention to observe the most subtle sensations your mind will naturally calm.
Thoughts will naturally cease and you will create more peace more freedom,
More aliveness and more awareness in your body and in your life.
Keeping your eyes closed you can begin to move your body and stretch out into the space around you,
Slowly waking up your body.
You can begin to slowly open your eyes,
Starting off gazing down at the floor,
Taking your time coming back around here.
Thank you for meditating with me.
