Welcome to this guided meditation.
Just find yourself a nice comfortable position,
However that looks for you.
Allow yourself to be comfortable and relaxed and at ease.
Try and make sure you won't be disturbed and you can forget about any distractions or worries and concerns that you may have while we are here together.
And then when you feel ready,
Gently close your eyes.
I'd like to begin by guiding you through three nice long deep closing breaths.
With each breath in,
Allow your stomach and rib cage to fully expand.
And when you breathe back out again,
Allow your stomach and rib cage to fully contract.
So we will begin.
Take a nice long deep breath in.
And release.
And breathe in.
And release.
And then we'll do one more breathing in.
And release.
Now I invite you to bring your attention to the top of your head.
Just notice the top of your head for a moment.
And just feel yourself beginning to relax.
And then relax your face and jaw.
Drop your tongue from the roof of your mouth.
Then move down,
Relaxing your neck.
Allow your shoulders to sink and drop as you relax.
Relax your upper back and lower back.
And then your chest and your stomach.
Fully relaxing.
Feeling fully at ease.
As you move down now,
Relaxing your thighs and your calves and your lower legs.
And then your feet.
And allow the relaxation to reach your toes.
Feeling fully relaxed.
And if your mind is wandering,
Don't worry.
Just don't worry.
Just bring your thoughts down to your feet.
Notice the relaxation within your feet and then all the way through your body.
Fully relaxed.
And I invite you now to bring your attention to your breath.
Don't try and change it.
Just notice your breath.
Notice the temperature as it enters and exits your body.
Notice the rise and fall of your chest and stomach.
And even your shoulders as you gently breathe in and out.
And if your mind is wandering,
This is perfectly natural,
Especially when you're beginning.
The key is to notice and bring your thoughts back to your breath.
And even notice where you are in that cycle of breath.
Just allow yourself to relax.
And allow yourself to focus on your breath.
Again,
If your mind is wandering,
Just notice.
Notice your breath.
Your breath is the perfect anchor for a meditation.
Because it is always there.
And it's always in the present moment.
You are here now.
Relaxing and meditating.
Focusing upon your breath.
Now I invite you to just take another nice long deep breath in.
And release.
And now,
Just gently begin to wriggle your fingers and your toes.
And then when you feel ready,
Gently open your eyes to the room around you.
Thank you so much for joining me in this guided meditation.
Namaste.
