Hello and welcome to this meditation with me,
Phil Simmons.
It is important to find a quiet and uninterrupted place to meditate.
Make it comfortable so you can relax fully and it doesn't matter whether you are sitting or lying down.
So now that you are comfortable in your own space,
Let's begin.
Close your eyes,
Take 4 slow deep breaths through the nose,
Pause slightly at the top and then breathe out slowly through your mouth.
So let's practice breathing together.
In through your nose,
Pause at the top and out through your mouth.
Now continue doing 3 more breaths and focus your mind on your breathing.
Now you have finished your breaths,
Notice how you feel in your mind.
Okay now I want you to focus your mind on the chair you are sitting on or the bed you are lying on.
Feel the connection that your body has to it and the pressure.
Take a minute to focus your mind on this and if you feel that you have racing thoughts just simply bring it straight back to the connection with the chair or the bed.
Now that you are comfortable and relaxed I would like to take you to the beach.
So now you are lying on the beach,
You can feel the sun on your skin and the warmth.
You can hear the waves and the sounds in the distance.
Now I would like you to focus on the warmth starting from your head all the way down your body and into your toes.
So the warmth of the sun starting from your head working its way down your face to your shoulders and then working its way down your arms and into your fingertips.
So feel the warmth tingling your fingertips and it spreads into your chest,
Your stomach,
Your thighs and down your legs to your feet and into your toes.
Now take a few moments to note in your mind how that felt and do that one more time from your head down into your toes.
Let's spend some time now focusing on the sounds of the beach.
I'll give you a few moments to listen to the waves and also remember to focus on your breathing.
In through the nose and out through your mouth.
Let's take a few moments to listen to the waves and the sounds of the beach.
Now that you've had the warmth and the sounds of the beach I'd like to turn your focus to a happy time in your life.
This could be a birthday or meeting your partner.
In your mind feel the joy that you had in that moment.
Visualise and focus on that joy and really how that made you feel.
Now bring your focus back to the breath.
In through the nose and out through the mouth.
In through the nose and out through the mouth.
And when you're ready slowly open your eyes.
Now take a few moments to appreciate how you feel.
Thank you for joining me today and I'll see you soon.
