Thank you for joining me.
I'll be guiding you through a 20-minute meditation using your breath and body as anchors throughout.
So please take a moment to settle in to where you're sitting right now ensuring your back is supported and your head is free from support but knowing that you can move your body to any position that feels comfortable for you at any point during this meditation.
If you haven't already,
Inviting you to please close down your eyes and settle into where you're sitting right now.
Perhaps taking a moment to turn your attention inward reflecting on how your body is feeling right now,
How your mind is feeling.
Simply acknowledging yourself for taking this time today to pause and be present.
Now beginning by gently tuning in to the natural rhythm of your breath as it is for you right now.
Not changing or controlling the breath in any way.
Simply becoming curious.
Simply becoming curious to your breath as it breathes itself right now.
Perhaps noticing if the breath is fast or slow.
Is the breath shallow or deep?
Perhaps observing where the inhale of the breath begins and ends and then where the exhale begins and ends.
Not trying to change anything here just gently observing the natural rhythm of your breath as it is for you right now.
I'm inviting you to continue observing the breath.
If you'd prefer we'll start with some deep belly breathing.
If you wish I invite you to lightly place one hand on your chest and the other on your belly allowing you to feel the feedback of your belly rising as you breathe.
In your own time taking a slow and steady breath in feeling your belly rise as you do and then whenever you're ready slowly breathing out feeling your belly gently falling.
Simply continuing to take these breaths deep into your belly feeling your belly rise and fall as you do.
Not forcing the breath or breathing to the point of discomfort.
Simply breathing into your belly at a depth that feels comfortable for you.
Your chest should remain relatively still during this movement.
Simply feeling yourself breathing deeply into your belly.
During meditation our minds will drift to thoughts,
Feelings,
Emotions.
This is a completely normal and natural part of the process.
During these meditations we're not trying to quiet our mind or stop thoughts from appearing or judging ourselves for having these thoughts.
Instead we're allowing whatever comes up to be there.
We begin by lightly resting our awareness on an anchor which happens to be our breath right now and then we're simply allowing our awareness to naturally drift away from our anchor as it will many many times over.
And then whenever we happen to realize our mind has wandered we simply return to lightly and effortlessly resting our awareness on our anchor which happens to be our breath right now.
Knowing that this process will happen again and again throughout our meditation.
Continuing to take a few final slow and steady breaths into our belly at our own pace now.
Now returning your hands there on your chest and belly to a comfortable position by your side.
Simply allowing your breath to return to its natural rhythm.
Inviting you now to begin scanning your body with your mind.
Observing any sensations or tension that is there for you and perhaps softening it if it's available for you.
Beginning by resting your awareness on the top of your head and face.
Observing the top of your head,
Your forehead,
Eyebrows,
Cheeks,
Jaw.
Perhaps slowly softening into these areas.
Allowing any tension to melt away if it's available for you right now.
Moving your awareness down through your neck to your shoulders.
Noticing how they're feeling right now.
Noticing any tension or tightness you may be carrying here.
Perhaps allowing it to slowly dissipate.
Or simply letting the sensations be whatever feels right for you in this moment.
Now moving your awareness from your neck and shoulders down into your arms and hands.
Gently and effortlessly holding both arms in awareness.
Noticing any sensations that are here right now.
Noticing your upper arms,
Your elbows,
Forearms,
Your hands,
Your fingertips.
Gently observing what is here right now.
Perhaps allowing these areas to soften even just by a small amount.
And now effortlessly observing your chest and belly.
Noticing the natural rhythm of your breath as it breathes in and out.
With each exhale allowing your chest and belly to relax just a little bit more if it's available for you.
And bringing your awareness now to your back.
Noticing the sensation against the chair.
Does it feel supported?
You need a little softness there.
Perhaps observing the space between your shoulder blades.
Not judging anything that's here,
Just simply allowing it to be.
Moving your awareness down through your hips to your thighs.
Feeling the back of them against your chair or the ground.
Observing how supported you feel right now.
Perhaps noticing any sensations lingering here.
Feeling of heaviness or relaxation.
Simply noticing and allowing it to be.
And now traveling down to your lower legs.
Noticing any feelings of warmth,
Coolness or tingling.
Effortlessly observing what is here right now.
Simply allowing any tension lingering in your legs to slowly melt away.
And finally arriving at your feet.
Bringing your awareness to the soles of your feet.
Against your shoes or the ground beneath them.
Noticing how this surface supports you right now.
Perhaps observing any sensations in the toes or the tops of the feet.
Allowing whatever is there to simply be without judging it in any way.
Now if you wish,
Taking a deep gentle breath in.
And as you exhale,
Gently resting your awareness on your entire body.
Holding your whole body in awareness.
And allowing anywhere that needs more relaxation.
Breathing into it to gently soften a little bit more if it wishes.
And then with your next exhale,
Allowing this awareness of your body to slowly fade into the background.
And moving your awareness so it's resting back on your breath.
There's nothing to do here.
Just gently noticing the breath as it breathes into your body.
As it breathes itself right now.
Not controlling or changing the breath in any way.
Simply becoming curious about how the breath naturally flows.
The gentle rise and fall of the breath.
The coolness of the breath when inhaling your nose.
Perhaps the warmth of the breath against your top lip whenever you're breathing out.
Gently resting your awareness on the breath wherever it's strongest for you right now.
Simply allowing the breath to be a part of you.
To be your anchor right now.
Knowing that thoughts are a normal and natural part of the process.
Our minds will roam as all minds do.
Not judging or controlling these thoughts in any way.
Simply allowing your awareness to naturally drift away from your breath as it will many,
Many times.
And then whenever you happen to realize your mind has drifted.
Simply returning your awareness to lightly and effortlessly resting.
On your breath as your anchor.
Drifting away.
Drifting back.
Simply and effortlessly resting your awareness on your breath as your anchor right now.
Inviting you now to let go of your breath.
Releasing your anchor and simply resting for the last few moments.
Letting the effects of the meditation slowly sink in.
You may choose to stay exactly as you are and have been.
Or you can recline into a more comfortable position.
There's nothing to do here but rest.
I'll tell you when it's time.
Perhaps taking a moment to reflect on how you're feeling right now.
Maybe a little calmer.
Perhaps more relaxed.
And then whenever you're ready to leave this peaceful space you've created for yourself.
Inviting you to gradually start deepening your breath.
Becoming aware of your body once more.
Bringing gentle movement into your fingers and toes.
Then expanding this movement to the rest of your body.
And then whenever you're ready gently opening your eyes and coming back to the room.
Thank you for meditating with me today.
Enjoy the rest of your day.
