The following meditation is perfect for if you're feeling overwhelmed,
Stressed or too much in your head and not enough in your body.
When you're ready,
Come to a comfortable position,
Whether that's seated or lying down.
Ensuring that your body is supported and your spine is straight.
Gently start to close your eyes,
Allowing your attention to drift inwards.
The next few moments are for you to come home to yourself and your body.
When you're ready,
Start to become aware of the feelings,
Sensations and thoughts that are calling your name right now.
For this moment,
Take some time to acknowledge them.
Meeting whatever is there with compassion and kindness.
And then in your own time,
Allowing your attention to rest on your breath.
Begin to witness your breath moving in and out of your nose,
Becoming aware of how that feels.
Perhaps you notice your breath at the top of your lip,
Your chest or your belly.
Or maybe somewhere else on your body.
Allow your attention to rest in this place.
Feeling the flow of the breath in and out.
Allowing the breath to bring you into this present moment and reconnect you with your body.
Slowly start to open your eyes.
And then to come back to your body.
Slowly starting to expand your awareness now to any of the sounds that you can hear in the room.
Maybe sounds you can hear in the distance.
Just allowing these sounds to flow in and out of your ears.
Welcoming everything that you can hear.
And allowing those sounds to help you become more present,
More connected to the moment that you're in.
Slowly starting to connect to the fabrics that touch your body.
Feeling that sense of touch.
How do your clothes feel on your skin?
And noticing the parts of your body that aren't covered in clothes,
Exposed to the air.
How do those parts of your body feel?
Noticing if there's any temperature differences as you scan your body.
Engaging your sense of touch.
And then slowly feeling those parts of your body that are connected to the surface that holds you.
This might be your meditation cushion,
The chair you sit in,
Or the floor beneath you.
Noticing each part of your body that's connected to this surface.
Taking a nice deep breath in.
As you exhale,
Giving yourself permission to surrender and to be held by the earth beneath you.
Allowing yourself to ground and feel anchored in this space that you sit or lie.
How does it feel to be held?
To be connected to the earth beneath you?
Gently when you're ready,
Return your attention to your breath.
To the point where you feel your breath the most.
Taking a moment to check in with yourself.
Noticing how you're feeling.
Being compassionate with whatever you find.
And if you'd like to sit in meditation a little longer,
Feel free to do so.
But if you're ready,
You can gently start to blink open your eyes.
Taking in the room that's around you.
Soaking in all the colours,
The textures,
The objects,
The empty space.
Coming home and becoming present in this space,
In this moment.
