Hello,
My name is Elena and I will be guiding you through this travel meditation.
Prepare for this practice that will support you while you are in a travel mode,
Helping you feel more peaceful,
Grounded and safe.
Take a moment to make yourself comfortable.
Adjust your position in your seat and begin to cultivate stillness.
Begin to rest your palms on your lower belly,
Covering one palm with the other.
Close your eyes.
Notice the space around you.
Pay attention to the noises,
Voices and other sounds,
Temperature,
Any unusual characteristics of the space you are in.
Notice your seat.
Try to feel every detail.
Notice the position you are in.
Notice your feet on the floor.
Notice the position of your legs,
Your hips,
Your belly,
Your spine and your torso.
Your upper back,
Your shoulders,
Your arms,
Your neck and your head.
Notice your whole body at once.
Notice your breath.
To begin with,
Don't try to change it.
Just become more and more mindful about the way you are breathing.
The breath is an indicator of how you feel mentally and emotionally.
So,
First just observe.
Is your breathing deep and grounded?
Or a bit shallow and rushed?
Is your breath mostly moving through your upper chest or is it reaching your lower abdomen?
Can you feel your palms gently moving with your breath as they rest on your lower belly?
Continue to just observe your breath.
There is no need to change anything.
Just witness your breath as if your breath is breathing your body.
Observing,
Listening deeply,
Tuning in.
Then begin to slow your breath down.
Breathing in slowly.
Breathing out slowly.
Send the breath all the way to your lower belly.
And notice how your palms are gently moving with your breath.
Slow,
Deep,
Sweet breaths.
Observe the breath naturally getting deeper and slowing down.
Try to slowly count to four as you breathe in and breathe out.
Continue to slowly count to four.
As you breathe in and breathe out.
If you find it easy,
Try to extend your inhalations and your exhalations to eight.
Notice your mental space.
Observe your emotions.
Without judgment,
Become more and more aware of your inner world in this moment.
Notice if there is a specific thought or feeling inside you right now.
Then return to your breath.
Send the breath all the way to your lower belly.
And notice how your palms are gently moving with your breath.
Slow,
Deep,
Sweet breaths.
Notice a shift in your mental space.
As you align your breathing,
Deepening and slowing down your breath,
You feel more calm and peaceful.
You feel more centred and grounded.
More relaxed and at ease with the transition you are in.
Let your steady,
Deep and slow breathing instill a sense of ease and relaxation.
Relax into the unknown.
Trust the process.
And let yourself remain open to new experiences.
And possibilities coming your way.
Remember that you can handle everything with ease and without any stress.
You're safe.
You're at ease.
You're feeling peaceful and relaxed.
Now,
Return to your breath.
Observe the rhythm of your breath.
And let your breath settle into a comfortable pace.
Let your mind centre and settle into this moment.
You're safe.
You're at ease.
You're feeling peaceful,
Calm and relaxed.
All is well.
