This is a simple breathing meditation.
We'll just spend a bit of time relaxing the body,
Then focus on our breath and do a simple counting exercise.
So just getting comfortable,
Just make any last-minute adjustments and gently closing the eyes.
And firstly,
Let's just relax the body.
Shoulders are nice and loose.
Facial muscles,
Especially around the mouth,
The jaw,
Are nice and relaxed.
Tummy is nice and relaxed.
Legs and arms,
Loose,
Light,
Nice and relaxed.
And with the whole body,
Nice and relaxed,
Let's start focusing attention inwards.
Just focus on the inside of your eyelids and see if you can imagine where the top eyelid meets the bottom eyelid,
Where the top eyelid meets the bottom eyelid.
Just focusing your attention inwards.
And with that internal focus,
Now just begin to get a sense of your breath as it moves in and out.
Perhaps you'll notice the breath as it moves in and out of your nose or mouth.
Perhaps you notice your tummy moving up and down as breath moves in and out.
Maybe you get a sense of your whole body moving as breath moves in and out.
Just observing.
Notice how breath is automatic,
Effortless.
And focus your attention now on every out-breath.
And when you're ready,
Begin counting every out-breath.
And if you lose count,
If your mind begins to wander,
Just acknowledge that it's wandered,
Refocus and start at one again.
And we'll do this for a minute or so,
Without any interruption from me.
And now just get a feel of your whole body.
A feel of your whole body surrounded by the air you're breathing in and out.
A sense of your whole body,
Relaxed,
Breathing in and out.
And see if you can get an image now in your mind's eye of the space you're in.
Perhaps your bedroom,
Living room,
Maybe you're outside.
And once you've got some sort of image,
Then slowly move your fingers,
Toes,
Maybe stretching.
And when you're ready,
Slowly opening your eyes and returning back to wherever it is you are right now.
