Hello and welcome to this quick meditation practice.
I will be guiding you to reconnect with your body and bring you into the present moment.
So just get nice and comfortable,
Keeping your spine straight,
Shoulders loose,
And chin slightly tucked.
To start off with,
Keep your eyes open,
Look at a spot in the area in front of you and let your gaze soften.
Take a few deep breaths in through the nose and out through the mouth.
As you do this,
Become aware of your presence in the space.
What does it feel like to be where you are right now?
Now,
Gently close the eyes.
Pay attention to any sensations that arise in the body.
You may notice some tingling,
You might notice your body temperature,
Or maybe you feel really relaxed.
Whatever you notice,
Just sit with that.
I invite you to listen to the sounds around you.
You may hear some noise in the distance or some sounds close by.
Just listen carefully to the soundscape around you and let that be the focus of your attention.
Now,
Bring your focus back to the breath.
Rest your mind wherever you feel the breath most clearly.
It could be the nose,
The mouth,
The chest,
Or somewhere else.
Just rest your attention on the rise and fall of the breath.
Now imagine a beautiful golden ball of light appearing at the base of your spine.
This light is healing and nurturing.
See this golden light slowly glide up the spine,
Relaxing your body along the way.
When it arrives gently at the top of the spine,
See it reverse and glide back down the spine.
As it moves down,
Feel your body becoming more and more relaxed.
Once it reaches the base,
See it go back up once again.
Feel that this light is healing the body as it moves along the spine.
Once it reaches the top,
Watch it glide gently and slowly down the spine once again.
Now see the light gradually fade away.
Check in with the body and mind.
Take a deep breath in and out.
Start to wriggle the fingers and toes.
And when you're ready,
You can open your eyes.
