Hello,
This is Kandi and I'm going to take you through a 10 minute centering meditation,
Which you can use at any time of the day or night when you feel your mind or your being is very restless and busy and you need to just quieten yourself so that you can connect with your inner self better.
It's a good meditation to do when you want to make a big decision or when you need a break and you haven't got time to sleep maybe it'll refresh and regenerate you.
So it's important to feel very comfortable in your body,
It's also important to have your spine upright.
So welcome yourself to this space,
Make sure that you're in a place where you won't be distracted,
Turn your phone off,
Bring yourself into this space for the purpose of quietening and centering.
So to begin with,
Bring your awareness now into the lower part of your body,
Your feet,
And just get a sense of what's happening in your feet.
Just scan them,
But don't try and change anything.
Just observe what is there.
And now slowly and gently bringing your awareness up your legs to your knees,
To softening your awareness,
Your gaze as you observe and scan your knees.
And now into your sacrum,
Your lower back,
Bringing your awareness into your lower back and your sacrum.
Just scanning,
Just observing,
Nothing to change,
Nothing to move,
Feeling yourself seated and surrendered to the unconditional support of the earth.
To the unconditional support of the earth.
Comfortable and relaxed in your body,
Feeling your belly now as it softens and relaxes.
Just soften and relax your belly.
Take your time to really explore and observe without changing anything.
And now slowly bringing your awareness up into your heart,
Feeling your upper chest and heart area,
Starting to sense your own heartbeat,
Whether you can hear it or sense it or feel or imagine.
Just observing,
Not trying to change anything,
And now up into your head as it floats on top of your neck,
Feeling the top of your head moving towards the ceiling as your spine lengthens.
Feeling your head soft and floating on the top of your neck.
At home in your body,
Welcome yourself into your body.
And now begin to find your breath.
Find where it is located in your body.
Perhaps in your chest or maybe the air in your nostrils or maybe in your abdomen.
Just finding your breath.
Just start to focus and follow your breath,
Allowing yourself to be breathed.
Not trying to change anything,
Just observing your breath.
Sense where the inhalation is.
And sense the exhalation.
Find and locate where that's happening in your body.
Your breath,
Your constant companion,
There from the time you were born until your last breath,
Your life companion,
Your breath,
Your breath,
Your breath,
Your breath.
There from the time you were born until your last breath,
Your life companion,
Your breath.
Just following it now.
Following your breath will bring you into the present.
It's your breath now,
Here and now.
And now take a deep breath,
Take a long deep breath as if you were sipping a sweet warm drink through a straw.
Long deep breath,
Filling your abdomen.
Just allow your abdomen to be filled with that.
And as you exhale,
Just letting go,
Pouring out the air through your nostrils.
From the depths of your abdomen,
Just letting that exhalation go.
And let's take another deep breath,
Long deep breath,
Drawing it in,
In,
In.
And at the top of the inhalation,
Just letting go,
Letting go into the exhalation.
And as you exhale,
Releasing and letting go of all the old air that you don't need anymore.
Letting your body release and detoxify.
Softening your mind as you exhale all the way.
And now just back to your natural breath,
The breath you were born with,
Just observing your breath.
This breath here now.
This breath here now and if your mind starts to wander as it likes to do just gently bring your focus back to your breath as it just watching your body as it inhales and letting go as you watch it exhale not changing anything being aware of the spaciousness in your mind as you follow your breath spacious consciousness and now beginning to bring your awareness back to the room you're sitting in the temperature of the air on your skin and just wriggling your feet and toes around a little bit as you bring your awareness back into the room you're sitting in bringing your awareness back just wriggling your feet maybe and just in your own time opening your eyes and bringing with you the stillness and quietness that is always there that you can always access bringing that with you now into your external life I'm going to ring the gong so you can bring yourself back now into the present
