Before we begin this meditation,
Let's take a few moments to set ourselves up for it.
So wherever you're at,
Give the shoulders a couple of nice big rolls forwards and backwards.
Give the neck a bit of a bend from left to right.
Shake out your hands.
Now find yourself a comfortable position.
You're more than welcome to do this meditation laying down if that feels comfortable and right for you.
Otherwise a seated position where your feet can be flat on the floor if you're sitting on a chair or cross legged.
Completely up to you.
Take a moment to find that position.
When you're ready,
Just gently close your eyes and we're going to open up with a couple of just simple deep breaths.
So join me in taking a slow deep breath in through the nose filling up the entire body with me.
Feel exhale out through the mouth,
Slow smooth release letting go as you're breathing out.
Really let the shoulders drop and relax as you breathe all the way out.
Then begin another deep slow breath in,
Again filling up the entire body.
Slow exhale again,
Smooth release,
Slow it down out through the mouth,
Softening and letting go as you breathe all the way out.
One more nice slow deep breath in with me.
Breathe into the lower part of the lungs first,
Then up through the rest of the body.
This time hold that breath for a few moments there.
When you exhale this time open the mouth wide,
You can sigh and just let it all out now,
All the way out.
Allow your breath to come back to a natural rhythm.
And as the breath is beginning to stabilize,
See if you can just allow your body to soften as the breath is stabilizing.
With each out breath letting go a little bit further,
Allowing your muscles to relax,
Your bones to rest.
Just let go.
Even if at any point during this meditation you feel agitated,
Allow yourself to take a deep breath.
You can move the body,
Reset and just come back and join us whenever is right for you.
I invite you now to just do a quick scan of your body,
Just to feel the presence of yourself here and now.
That's all you need to do.
Now if you're laying down,
A great way to do this is start from the tip of the back of your head and just feel the weight,
The connection of your entire body starting from the back of your head,
Scanning all the way down your neck,
Your back,
The back of your legs,
Feeling the weight of the entire body pressing into the floor,
Whatever you're laying down on.
If you're in a seated position,
Take a moment to zoom in to where you can feel the connection points of your body pressing into whatever is underneath you.
So if your feet are flat on the ground,
Allow the mind to just zoom into where you feel the feet connecting with the floor underneath.
Or maybe your sit bones,
Where they are pressing into the cushion,
The seat underneath you.
Take your time here,
In no rush,
Or where just looking for is that connection point of where your body is meeting and connecting with whatever is underneath you.
Allow it to rest there and just simply acknowledge the support,
The connection that you feel there.
What else can you notice at that connection point?
Again,
Take your time,
Be curious,
Explore the other senses,
Maybe can you feel a sense of heat there?
Warmth,
Tingling sensations,
Just observe,
The breath is steady,
Allow the body to soften,
Just feel and acknowledge the presence of your physical self here and now.
Breathe.
Everything is right,
Everything is good here and now.
You're in a safe space.
I invite you now to scan the body to feel or pick up on any areas that might feel a little bit uncomfortable or tense.
Now this process can feel a little bit uncomfortable,
But I'm here with you to help you and to guide you.
Again,
Take your time here.
Any areas of tension or that feeling uncomfortable,
The most common areas could either be feelings of tightness and uneasiness within the stomach,
Tightness within the chest,
Constriction within the throat,
Heaviness within the mind and the head.
This is your experience,
Just take your time here,
See if you can pick up on any areas that feel uncomfortable.
You might notice multiple areas and that's okay.
And again,
You might begin to feel uncomfortable.
Again,
You're in a safe space and I am here to help.
A beautiful realization we can take in this moment is because you are noticing this feeling within the body.
Just that in itself is telling us that it's not who we are,
It's something which is happening to us and is therefore detached from us and we can therefore choose to do and to deal with it as we wish.
But again,
Take your time when you're ready.
Go to that point of tension,
Of uncomfortableness wherever it lies.
Just acknowledge it for a moment.
Now I want you to imagine and feel as if an ember of light about the size of a marble is appearing wherever you feel that tension and uncomfortableness.
And now breathe into that ember of light,
With each breath the ember of light becomes larger opening up that area of discomfort beginning to make it feel lighter,
At ease,
And freer.
Breathe into that ember of light,
Let it expand so it washes away any tension that you felt there.
And if you want you can continue to let the light open up to include other parts of the body.
Until it gets to a point where the light is shimmering throughout the entire body.
Any other areas of tension,
Let the light touch it and soften it.
Let the magic of the moment heal you.
Whatever you feel right this moment,
If emotions bubble up,
Let them drift away and allow yourself just to sit and to soak in the beauty of the here and now.
And when you're ready,
If you want,
You're more than welcome just to stay wherever you're at for as long as you feel and need to.
And if you want,
Join me in taking a nice slow deep breath in,
Hold it there for a few moments and then a gentle smile move across your face and give thanks because there's so much always to be thankful for.
Slowly release the breath out through the mouth and as you're letting go,
Gently blink the eyes open.
Take a few moments to let your eyes move around your environment taking in all the color and the shapes.
Be gentle with yourself here.
Slow movements of the body,
Rolling of the shoulders,
Wriggling of the toes,
Rubbing of the fingers.
And there we have it my friends.
I'll let you to get on with the rest of your day.
Thank you.
