This is Margie,
Founder and creator of Heartnicity.
I'm going to lead you through a practice for developing awareness and calming the nervous system.
So to start,
Let's lessen the risk of disruption.
Turn your phone to silent and ensure you will not be disturbed.
Sit comfortably with your back supported.
If you prefer to lie down,
Make sure you are comfortable and warm during the practice.
I'm going to lead you into a meditation.
And although you may have heard these instructions before,
Please resist the temptation to think ahead.
Don't do any more than what I'm suggesting.
In other words,
Let me lead you in as though it is the first time you have heard these instructions.
So to begin,
Sitting comfortably,
Take a couple of full,
Deep breaths.
And with your exhalation,
Let go completely.
That's right.
And with your next breath on the exhalation,
Let your eyes softly close.
And now just very gently taking your awareness to your breath.
Notice the breath as it moves in and out of your body.
Follow each breath.
Just focus on your breath as it goes in and out of your body.
And I'd like to draw your attention to the three simple steps of awareness as we go into the practice.
Firstly,
You will notice that we start to quiet down inside just from the simple action of closing our eyes.
Because of course we shut out physical stimuli.
Secondly,
You will notice that in closing your eyes,
Even though you are quietening down inside,
There are still thoughts that cross the screen of your mind.
They may be inner thoughts or awareness of external sounds,
But there is still some mental activity.
And thirdly,
Whether these thoughts are clear or vague,
Just notice that you don't have to work to think them.
There is no effort involved.
So once again,
Very gently bringing your awareness back to your breath.
And do this easily and effortlessly,
As effortlessly as you think any other thought.
And continue to meditate,
Bringing your awareness back to your breath,
Taking it as it comes.
If you notice that you have been thinking thoughts,
Then gently and kindly guide yourself back to your breath.
And do this effortlessly and easily.
Noticing the rise and fall of your belly with each breath.
The rise and fall of your chest.
And bringing yourself back over and over again to the breath,
Without judgement,
Without effort.
Notice the way your diaphragm moves as you breathe.
Notice the way your chest moves.
Just taking a few breaths on your own.
Anytime you notice that you are thinking,
Just gently bringing your awareness back to the breath.
The mind will think that's normal.
But when you notice,
Bringing your awareness back again and again to the breath.
Noticing the thoughts,
Gently bringing your awareness back to your breath.
When the thoughts come in,
Back to the breath.
Returning to the breath.
Just being aware of the movement of air in and out through your nose or mouth.
Sensing the breath in your body easily,
Gently,
Effortlessly.
Just bringing yourself back to the breath.
Noticing the movement of air in and out of your body.
Being gentle and kind.
Just bringing your awareness back.
Now just very gently,
Allowing a few deeper breaths to come in.
Breathing in gently and deeply.
Perhaps moving your hands or fingers.
Bringing your awareness to your feet.
Noticing your back against the surface underneath.
Maybe moving your tongue gently around in your mouth.
Gently moving your head.
And taking all the time you need.
Just to slowly bring yourself back.
Slowly open your eyes only when you're ready.
Taking all that time to come out of the quiet place inside.
I recommend you find time to do this practice at least once a day or as often as you can.
Regular practice brings the best results,
But all meditation is of benefit to your physical,
Emotional,
Mental and spiritual health.
Please be kind to yourself as you go into your next activity.
And much love to you,
Margie.
Thank you.
Thank you.
