Welcome,
I'm your host Filippa.
I'm so glad you've taken this moment for yourself and that you've decided to join me today.
This meditation was designed to help you feel calmer and centered anytime you wish or you feel like you need it.
So let's find a comfortable spot.
You can sit upright in a chair with the feet flat on the floor or you can sit cross-legged on a cushion and you may also lie down if that feels more relaxing for you.
So let's begin.
Either close your eyes or soften your gaze toward a neutral point,
Preferably looking down.
Take a deep breath in through the nose,
Feeling the belly and exhale slowly through the mouth allowing any immediate tension to be released.
As you focus on your breathing,
Feel its natural rhythm and we will do some breathing cycles now.
So on your own rhythm you're going to inhale for a count of four,
Hold for a count of four and exhale for a count of four.
So let's start now.
Remember to hold also for a count of four and you can pause for a count of four as well in between the cycles of breathing.
Really feel the connection with your breathing and with your body.
Bring a gentle awareness to the rise and fall of the chest or abdomen.
Feel the coolness of the inhale as the air passes through the nose into the airways and then feel the warmth of the exhale as you let go of the air from your lungs and you can return to your normal breathing now allowing your breathing to return to its natural rhythm.
Let's slowly sweep your attention through the body and acknowledge each area.
If any thoughts arise,
Simply notice them and gently bring the focus back to our body scan.
We will start at the crown of the head.
Bring your focus to the crown.
Move to your forehead,
To the eyes,
Your ears,
Your jaw,
Your neck,
And now the shoulders.
Moving to your arms and your hands and now the legs.
Let's bring the attention to the torso.
Moving down to the hips,
To the legs,
And finally reaching your feet.
Take a deep breath in and on your exhale,
Release all the tension,
Feel all the tension leaving the body,
All that tightness melting away.
Bring your awareness to your chest,
Your heart space and feel a small,
Soft,
Glowing sphere at the centre of your chest.
With each inhale,
This light grows bigger,
Warmer.
With each exhale,
This light expands more and more.
As the light has grown bigger and expanded,
It is now filling your entire body with calm,
Soft,
Soothing energy.
As you are bathing in this soothing energy,
Mentally repeat after me I am calm,
I am grounded,
I am centred,
I am present.
I am calm,
I am grounded,
I am centred,
I am present.
I am calm,
I am grounded,
I am centred,
I am present.
Allow your awareness to expand beyond your body to the sounds,
Smells,
Subtle sensations around you whilst keeping this inner calm anchored within you.
You may start noticing any external noises.
Just observe them as part of this present moment.
You can gently bring your awareness back to the body.
Slowly wiggle your fingers and toes give it a stretch if you'd like and take one last deep inhalation and exhale fully opening your eyes when you're ready May you carry the sense of calm reminding you that you can return to this inner centre within you anytime you want.
