I'm Helen Quail.
And this is a short five-minute meditation.
To bring peace in challenging times.
I'll guide us through a very simple breath pattern.
And then into meditation.
Supporting a centering in the peace.
That is always available.
Without overriding or bypassing.
Any aspect of what we find.
Inner practice.
Take a posture that's comfortable and appropriate for you.
Ideally with the spine in its natural alignment.
And when you're ready,
You can close your eyes.
We're going to begin with a very simple extension of the exhale.
I'm going to guide us in a count of four for the inhale and six for the exhale.
And let's do this six times.
So when you're ready,
Inhaling four.
.
.
Three to One.
Exhale.
Six.
Five.
Four.
Three.
To.
.
.
Inhale,
Forward.
Three.
To.
1.
Exhale,
6,
5,
4,
3.
2.
One.
Inhale,
4.
Tui.
Two one Exhale,
6,
5,
4,
3.
2.
Inhale.
Four.
Three.
Two.
One.
Exhale.
Sit.
Five.
Four.
Three.
Two.
One.
Inhale.
Four.
Three.
Two.
One.
Exhale.
Six.
Five.
Four.
Three.
Two.
One.
Inhale,
4.
3,
2,
1.
One.
Exhale,
Sit.
Five.
Four.
Three.
To.
One.
Now continue letting the count fall.
Finding your own breath rhythm And letting that exhale be spacious.
Without force.
The inhale naturally arising.
Beautiful.
Now let the centre of awareness drop down from the head of thought.
To the center of the chest.
Turn your inner eyes down.
To the center of the chest.
Moving inwards.
And notice now.
The movement of.
.
.
The ribcage.
Cheers.
And beneath the moment.
The spaciousness and stillness.
Inside.
The heart space.
When we drop into a more meditative stance,
A space that opens up often means that we see more.
The contact,
Content of what's arising.
And there's no need to.
.
.
Repress or bypass or ignore anything.
Just let it be.
And turn awareness.
To the space.
And the peace.
That is here before everything.
Before even a thought.
Of peace.
Before a feeling.
The un-leaving Stillness.
That is at the center.
And know that this meditation can continue.
As you gently open your eyes,
Staying in contact.
With what is true.
Deep inside.
Thank you for practicing today.
