Hi,
Welcome to this guided meditation.
We'll be focusing on following our breath just how it is,
Without the need to change anything.
So firstly to start,
Make sure you're in a quiet place where you're unlikely to be disturbed.
Now sitting down in a comfortable position,
Relax your arms and legs and keep your head and spine in a straight line.
You can cross your legs or sit upright on a chair or have your feet out in front of you,
Whichever keeps you aware,
Relaxed and comfortable during this session.
And when you're ready,
Gently close your eyes.
And now I want you to remember that this time is for you,
There's nowhere else you need to be,
Nothing else you need to do during this session.
Just stay aware and relax.
And now you can start to feel a wave of relaxation passing through your whole body.
Notice how the top of your head feels,
Gently soften any tension in the crown of your head.
Bring your awareness to your face,
Relax any tension in your forehead,
Your cheeks,
Your lips or your jaw.
Maybe move your head from side to side slightly and feel your neck and your shoulders just relax,
Falling downwards.
And now pass your awareness through your arms,
Down your forearms to your fingertips.
Relax and open your chest and keep your belly soft.
There's no need to hold onto any tension here.
Make sure your hips feel comfortable and grounded.
Have that feeling of relaxation move down your legs,
Through your calves and your shins,
Down to your feet,
Just letting go of any tension there,
All the way down to your toes.
And now in your relaxed state,
Sitting upright,
Sink into that feeling of relaxed,
Aware stillness.
Feel the parts of you being supported by the floor,
The cushion or furniture beneath you.
Feeling heavier and grounding down.
Feel safe in where you're sitting now.
And now as you continue to breathe normally,
Take inhalations and exhalations through your nose if you can.
And notice your belly expanding outwards as you breathe in and come back inwards as you exhale.
So your belly goes out as you inhale and deflates as you exhale through your nose.
No need to change anything or force anything,
Just notice how this breath feels as it comes in and out of your body a few more times.
And now we're going to begin counting,
Counting down from nine to one with each round of inhalation and exhalation.
You can count down in your head,
We'll go down from nine and once we get to one our count can restart back at nine.
So as you take your next inhalation,
Count nine and breathe out.
Count eight and breathe out.
Breathe in for seven,
Breathe out for seven.
Count six in and six out.
Inhale five,
Exhale five.
Breathe in four,
Breathe out four.
Inhale three,
Exhale three.
In for two and out for two.
Now inhale one,
Exhale two.
Inhale one and exhale one.
And now as we feel how relaxed we're becoming we can start again counting down our breaths from nine.
So with your next inhale count nine,
Exhale nine.
Breathe in eight,
Exhale eight.
Seven,
Seven.
Six,
Seven.
Six.
Now you continue counting in your own mind down from nine to one for each pair of an inhale and an exhale.
And if you get distracted or you lose count just start again at nine and keep on going down.
It's perfectly normal for our minds to wander often over and over again.
Your only job is to count your breaths,
To stay present in the moment without judgment,
Nothing else to do.
Just breathe in and out as you are and count down with each inhale and exhale.
And once you get to one you can also start again at nine.
I'll leave you to count your breaths now.
Five,
Six,
Seven,
Eight.
Perhaps your W From 9 to 1.
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Now you can notice just how slow or fast.
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And now I want you to feel fully relaxed.
I want you to feel fully present in your body.
From the tips of your fingers,
Down to your toes,
And up to the top of your head.
There's no need to count down with your breaths any longer.
Now you can begin to gently and slowly move your hands and feet.
Maybe move your head a little.
Whatever movement feels good for you right now.
Notice how relaxed your mind and your body feel compared to the start of your practice.
And now thank yourself for sitting for this meditation today and your commitment to your awareness.
And now when you're ready,
Slowly begin to open your eyes.
Thank you for meditating with me.
