Hello friends welcome to today's guided meditation.
Today's meditation is a whole body breathing pace so you don't have to do a whole lot except just breathe and meditate with me.
So the meditation is going to run for about 14 to 15 minutes then I'll add some extra time into say the ambient sound at the end so that if you have a little bit more capacity to stay longer to meditate then just stay.
Please note that you're more than welcome to at the end of the 14 minutes I'll play some chimes so that you'll know then when your time is up or the official time is up anyway.
Let's get ourselves comfortable my preference would be a seated posture if lying is more comfortable please lie but sitting up comfortably making sure the spine is supported and just to just take a little bit of extra movement maybe sometimes it's nice to have a little bit of sway from side to side sometimes it's nice to close the eyes it is even nicer if you put your phone on do not disturb so that you can dedicate this time that we have together you know just to yourself it's only 15 minutes but begin to sort of settle into the shape that feels comfortable maybe your legs are tucked under or they're out expressed and pressed out longer maybe you're sitting on a cushion that's sometimes nice make sure you're warm there's nothing worse than being cold and then as you begin to settle into whatever your chosen posture is just become aware of the breath our breath is our little savior here every time when we have a thought that arises just keep returning to the breath that as thoughts come and thoughts go because they will just allow them to just disappear it's just awareness of that just gentle breath in and gentle breath out and as this beautiful system just happens in the background start to see what you can hear just tuning into our senses hearing all the sounds that are in the distance the sounds that are closer to you that are sounds that are right with you must be aware that if there's any sounds that happen try to allow them just to be a drone in the background what can you feel touching your skin your clothing what you're sitting on maybe as you breathe you can feel the gentle flutter and movement of your clothing maybe there's a cool breeze maybe there's a beautiful shaft of sunlight that you're sitting in as our eyes are probably either closed or downcast maybe you can notice the light that it comes through your eyelids maybe there can be a visual of where you're sitting in the surrounds visualizing the key pieces of furniture or maybe plants and what can you smell might be a candle some incense some food that you've prepared earlier or maybe you're sitting with the gift of nature and you can smell rain sunshine earth maybe you can hear the wind whistling through the trees just becoming aware of all of your senses and as we sense into our breath a bit more just noticing here how we can linger with our breath just visualizing now our breath is a beautiful ball of energy maybe you could turn your palms over and have your palms facing up and have this beautiful small breath ball of energy in your right palm notice that that breath energy ball how it has sparks how it has illumination your eyes might be little it might also be quite big but you don't want it to be so big so maybe if you need to reduce its size bring it into the size of maybe a tennis ball or a cricket ball maybe it has color and as we breathe in we're going to send that that beautiful breath ball up along our right arm through our forearm elbow and allow it to come all the way up into the right shoulder but rest gently in our left shoulder and allow it to have magical balls so it doesn't have to always float through the body you can cross the body but with awareness now have that beautiful breath into that left shoulder and an easy breath out just allow that beautiful breath ball just to hover and linger and shifting that breath ball now over to the left shoulder oh sorry over to the right shoulder just a couple of breaths here awareness around that right shoulder traveling down now down into our left hip space so crossing through the body just feel that slight extra weight or lightness down through the left hip space now any parts of your body as we cross and travel through them that need a bit more attention please make the light maybe healing light so just breathing into that left hip gently coming now over to the right hip our hips are quite dense and dark so just allow that beautiful breath ball to work its magic just breathing in and breathing out traveling down the right leg now so send that beautiful breath ball down through your glutes and it travel in and through and around and the thigh bone the knee down past your shins into your ankles into your toes let those beautiful little sparks of illumination hit the tips of your toes and the little pinkies sometimes it's nice to have just a tiny bit of connective movement here just tiny then traveling that breath ball up through that right leg let it pause that right hip come over to the left side of the hip again and then down the left side this time again through the front of the thigh and the back of the thigh in the knees down through the back of the calf your heel into the arch of your left foot down through toes little squeeze little press and then taking your way back up through that left leg pausing in your left hip space and then move this breath ball now into our navel area like our tummy as you breathe in and breathe out notice that the energy that sits with your breath here expands and the breath in and that little spark of illumination just it doesn't ever dim out it just it just it's like it's on a dimmer it just dims slightly so breathing into your navel here and out coming up into that beautiful heart space of yours really feel that breath and heart connection here feel how when we breathe in and have heart breaths there's a a surrendering there's a soothing sort of feel there's a softening just a couple more breaths here because it's just so delicious coming up to our left shoulder now and travel down along your left arm into your elbow the palm the fingers just breathing allowing that whole left arm to be recognized that beautiful floating breath all the way down to the tips there moving that breath now all the way back up into that left shoulder and this time now pausing at our clavicle so it's the space in our body where if you were wearing a pendant it's the top of the chest it's just below our throat so as you breathe in here top of the breath and out and in and out really feel your body responding as you breathe in you breathe out and just feel all of your bones and your muscles yielding to the breath breathing once more and then sending that beautiful breath energy all the way down to your tailbone so a little squeeze down there and then on a big inhale send that breath all the way along the inside of your spine so travel it all the way up your spine past the belly past the heart through and touching the ribcage into the back of the skull and now with that beautiful breath energy that breath ball now just sits inside your mind it sits inside your brain this beautiful calming this emptying energy here this beautiful inhale and just dissolving any tension that might be sitting in and across your whole body just a couple of breaths here can you allow your whole body to breathe now so that we can be the breath we are the breath this beautiful breath that just meanders in and out of our body languidly coming in very leisurely coming out just be the breath breathing in and breathing out thank you for joining me for practice i hope to be with you again soon have a beautiful day
