Welcome everyone,
I'm Jem and this is Get Zen with Jem.
You've been feeling a bit stressed or worried?
Let's take five minutes to reset and feel a little bit calmer.
I'm inviting you to get into a comfortable position with your back supported and your head free from support.
And then whenever you're ready,
Gently closing down your eyes or softening your gaze and just taking one deep breath in and out at your own pace.
And then allowing your breath to return back to its natural rhythm.
Bringing your awareness now to your breath.
Wherever it's strongest for you right now,
Wherever you're noticing it the most.
Just simply tuning into it.
Perhaps this is in your nose or on the top of your lip when you breathe out.
Maybe you notice it in your chest moving up and down or deep into your belly.
We're not trying to change anything about the breath.
Just observing,
Just noticing the breath as it is right now for you.
Now letting go of the breath and bringing your awareness to your body.
We'll scan the body with our mind,
Noticing anything that comes up.
Noticing any tension and allowing it to dissolve.
We begin by resting our awareness on the top of our head.
Noticing your forehead,
Eyebrows,
Perhaps tension around the eyes.
Noticing your jaw,
Gently releasing any tension here.
And moving your awareness down to your neck and your shoulders.
Perhaps allowing your shoulders to drop and relax just a little bit.
Moving your awareness down your arms,
Your elbows,
Your forearm,
Your hands,
Your fingertips.
Noticing any sensations that come up for you,
Just allowing them to be.
Now resting your awareness on your chest.
Noticing the breath moving here for you right now.
Now moving your attention to your belly and your back.
Noticing anything here for you right now,
Allowing any sensations or tension to soften.
Moving your awareness into your hips and your legs,
Your thighs,
Your knees,
Your calves and your feet.
Feeling the sensation of the floor against your feet.
Now bringing your whole body in awareness,
Just noticing how it's feeling for you right now.
And then whenever you're ready,
Gently letting this awareness of your body slowly dissolve into the background.
Simply allowing yourself to rest for the last few moments.
Perhaps taking this moment to reflect on how just five minutes of sitting with yourself and meditating can make a difference for you right now.
Now inviting you to start deepening your breath.
Perhaps wriggling your fingers and toes,
Bringing a little bit more movement into the rest of your body.
And then whenever you're ready,
Gently reopening your eyes and coming back to the room.
I know you can come back anytime you need a break.
Thank you.
