Hi there,
I'm Gem and welcome to Get Zen with Gem,
A space for busy minds to feel a little bit calmer.
Today I'll be guiding you through a seven minute effortless meditation.
This is designed for beginners to introduce you to the concept of effortless meditation and gently guide you through different anchors throughout our time together.
Inviting you to start by getting into a comfortable position,
Ideally with your back supported and your head free from support,
But knowing that you can move your position to whatever feels comfortable at any point during this meditation.
Whenever you're ready,
Inviting you to gently close down your eyes and just take one simple deep breath in and out at your own pace now.
Gently tuning and turning your attention inward to reflect on how your body is feeling,
How your mind is feeling right now.
And thank yourself for giving yourself this time to pause and be present and meditate today.
Inviting you to now tune into the natural rhythm of your breath as it is right now.
Not looking to change or control the breath in any way,
Just simply observing the breath as it is for you right now.
Simply getting curious to the breath.
Perhaps noticing the breath wherever it is most prominent for you.
This might be the cool air in your nostrils or perhaps the air on the top of your lip as you're breathing out.
You might notice the breath strongest in your chest or perhaps down in your belly,
Feeling it gently rise and fall as you breathe.
Not trying to change anything,
Just noticing the breath as it is right now.
During meditation and these moments of stillness,
Our minds naturally drift to thoughts,
Feelings,
Emotions.
This is a completely normal and natural part of the process.
Not trying to catch ourselves from thinking or change our thoughts in any way,
Simply effortlessly letting it be.
Letting our mind roam as all minds do.
And then whenever we happen to realize our mind has drifted,
We simply and effortlessly return to resting our awareness back on an anchor which happens to be your breath right now.
Just noticing the breath,
Simply allowing the mind to roam with no judgment here.
Now,
Inviting you to begin scanning your body with your mind at your own pace.
Starting with noticing the top of your head,
Forehead,
Eyebrows,
Cheeks,
Jaw.
Releasing any tension that comes up for you here.
And then moving that awareness down your neck,
Down into your arms.
Noticing how your elbows feel,
Your lower arms,
Your hands,
Your fingertips.
Moving your awareness into your torso,
Your chest and back.
Perhaps noticing how your back feels against the chair or wall.
Noticing any tension and gently releasing if it's available for you.
And then moving your awareness down into your hips,
Into your legs,
Your thighs,
Your knees,
Your calves.
Gently observing if there's any tension here.
Seeing if you can dissolve this,
Even just slightly.
And then moving your awareness down into your feet.
Feeling them grounded on the floor or in your shoes.
Noticing how you're feeling there.
Is there a heaviness?
Do you feel supported?
Just simply observing and allowing whatever is here to be.
And then inviting you to notice your whole body.
Your whole body in awareness right now.
Noticing any points of tightness or tension.
Simply allowing them to be,
Or softening them a little bit if it's available for you.
Now letting go of your body and simply resting for the last few moments.
Allowing the effects of this meditation to slowly sink in.
Nothing to do here.
I'll tell you when it's time.
Now deepening your breath.
Bringing a little bit of movement into your fingers and toes and expanding that to the rest of your body.
And then whenever you're ready,
Gently opening your eyes and reflecting on how this meditation has felt for you.
Perhaps you're feeling a little calmer or a little bit more relaxed.
Knowing that this meditation is available for you anytime you need it.
Enjoy the rest of your day.
We'll see you soon.
