Welcome to this guided meditation session.
For this practice,
You're best off sitting on a chair where your feet can be flat on the ground.
So take a moment to place your feet flat on the floor and have your hands resting in the lap with the palms open and facing up to the sky.
Become aware of your shoulders,
Perhaps rolling them back slightly and just lengthening up through the spine.
So taking a moment to sit up nice and tall.
Lovely,
Well done.
And we'll start to gently close the eyes now and gather up our mental focus and attention to become aware of the physical body.
And to create a deeper sense of connection to the body and to this present moment,
We'll take some deep breaths together.
So as we do these deep breaths,
I'd invite you to breathe really deep into the belly or the stomach.
So you can imagine the breath being drawn deeply into the body and really feel how the belly expands on the in-breath.
So we'll breathe in through the nose,
Draw that breath deeply into the body,
Feel the belly expand and then exhale out through the mouth.
Nice deep breath again in through the nose,
Breathing deep into the belly and allow the exhale to flow out of the mouth.
Nice deep breath again in through the nose,
Allow the belly to expand and letting the exhale go through the mouth.
Beautiful.
Couple more like that.
Nice deep breath in through the nose,
Soft and deep,
Allow the belly to rise and then letting it go.
Final breath like that.
Nice deep breath in once more,
Belly expands and then letting it go.
Beautiful.
Well done.
Now allow the breathing to return back to normal.
Noticing any sensations after those deep breaths,
You may feel some lightheadedness,
Maybe a bit woozy or perhaps some tingling in the body and that's okay.
It's just the body adjusting after those deep breaths and if those sensations are intense or uncomfortable in any way then just trust that they'll melt away shortly as the body settles back down.
Okay,
Let's bring the attention of the mind to focus inwards,
To start to notice the left hand resting in the lap.
Noticing the fingers of the left hand,
The shape,
The position of the left hand,
Really focusing in on the left fingers,
Becoming aware of the thumb and the fingers and bringing your awareness,
That mental focus and attention.
Let's start to zero in on the centre of the left palm.
Just trusting however this is unfolding as an experience,
That you're doing it right.
Just connecting into the left hand,
Starting to notice what sensations you can feel.
Does the left hand feel warm?
Maybe you can feel coolness or numbness.
Just noticing whatever's there.
Just staying with it,
Noticing around the back of the left hand,
Noticing how it makes contact with the lap.
Just staying with it just for a moment longer.
You're doing so well.
Perhaps you can feel a tingling sensation in the fingers,
A gentle radiant sensation.
Just staying with it just for a moment longer.
Beautiful.
Well done.
So we're going to expand our awareness now.
We're going to invite the right hand to join in as well.
So becoming aware of the right fingers,
Their shape,
Their position,
Noticing the thumb and all the fingers.
Just staying with the hands,
Noticing as the mind wanders off.
Just gently let those thoughts go.
Come back to the hands,
Resting in the lap.
Beautiful.
Okay,
Let's really focus in on the right palm,
Bringing your awareness right to the very centre of the palm.
And now beginning to flow around the back of the right hand,
Noticing as it makes contact with the lap.
Just staying with it just for a moment longer.
You're doing so well.
Maybe you can feel tingling in both hands now.
Maybe the hands feel heavy or perhaps they feel light.
Just noticing any final sensations.
Beautiful.
Well done.
Okay,
We're coming to the end of this first practice.
So to help us lift gently out and just maintaining that sense of connection and presence,
Keep the eyes still closed but start to move the hands.
So wiggling the fingers,
Moving the toes and when you're ready,
Allowing the eyes to be the very last thing you bring back online.
So very softly blinking the eyes open,
Allowing the light to softly come in.
Beautiful.
Well done.
