Welcome!
So today we're going to go through a short meditation.
Before we get started,
Let's just make sure that we're comfortable in where we're sat.
Breathing nice and upright so that our back is straight to allow us to breathe easy.
Hands and arms nicely relaxed either on your lap or relaxed by your side.
Feet in front of you,
Legs not crossed,
Nice and relaxed in front of you.
And when you're ready,
You can close your eyes.
Let's first start with our breath,
Bringing our attention gently to our breathing.
Let's start with a few deep breaths.
Breath in,
Really expanding your chest and your lungs.
Let's hold just for a second and then let go.
Let's do that again.
Deep breath in,
Really expanding your chest and your lungs.
Pause in just for a second and then that long slow breath out.
One more time.
Deep breath in.
Hold just for a moment and then let go.
And as you let go of the final breath,
You may start to feel your body soften as your body relaxes as we go into the meditation.
Now let's start with our environment,
The place where we are today.
Let's bring our attention there.
What noise can you hear in the room?
People in the room next door or traffic?
The light shining in into your eyes from the sun or from the lights in your room.
Just be aware of those sensations.
How's the temperature in the room?
Great.
Now we're going to bring our attention to how our body is feeling.
We're going to start at the top of our head and we're going to work our way all the way down to our feet and I'll guide us all the way down.
Let's start at the top of our head and work our way down our face.
Our brow should be relaxed and not clenched.
We go further down our face to our jaw.
Again,
Our jaw unclenched.
Our mouth slightly open.
Our tongue relaxed in our mouth,
Not pressed against the top of our mouth.
Let's take this opportunity to again bring our attention to our breathing and this time the physical sensation of our breath entering and exiting our body.
Very cool air passing into our mouth,
Through our nose,
Into our lungs.
And then on the exhale,
Feeling of our breath warm,
Again passing through our nose and mouth.
Let's sit quietly for a moment and really experience that feeling.
Good.
Let's continue down our body.
We reach our neck and our shoulders and this can sometimes be a place where tension or stress can gather,
The feeling of our shoulders pinched together,
That feeling of tightness in the top of our body.
Let's just pause here a moment and allow our body just to soften.
You'll notice your shoulder blades just drop and your shoulders round as your body relaxes.
And with that you will feel your arms and hands feeling heavier as your body just relaxes.
Now let's go further down our back.
Feeling of the pressure of our body pushing against the seat behind us and the seat below us.
Again the weight of our hands and arms resting on our thighs,
Feeling heavy.
Let's go further down our legs to our knees and any feelings of tension or tightness or even pain,
We're not trying to change those feelings,
It's just to be aware of those feelings.
Just notice them and continue down our body.
Get to our knees and we go slowly down our calves and shins,
To our ankles,
And finally to our feet,
Firmly planted in front of us.
Again feeling that pressure,
That weight of our body pushing down both on the seat beneath us,
The seat behind us and our feet.
Good.
And now we're going to bring our attention back to our breathing.
What I'd like us to do is to count our breaths.
On each one of our in-breaths,
Count to one.
On each one of our out-breaths,
Count to one.
Let's see if we can get to five in and out-breaths.
And if your mind starts to wander,
As it may,
Just gently bring it back to the counting of those breaths.
Just sit quietly for a moment and allow that to happen.
Three,
Two,
One,
Goats,
Hooves,
Horse,
Downward dog,
Dog,
Doe,
Drivers,
Cheetah,
Tiger,
Co backup,
You you Good And now I'd like us to take a step back I'd like you to just relax and try not to concentrate on counting your breaths or even your breaths at all I'd like you to sit back and become the watcher of your thoughts allow the thoughts to Come into your mind and gently pass through your mind's eye and away again Try not to dwell or change or focus in any way on those thoughts Just allow them to come in and go again Let's pause here a moment and allow that to happen you you Good And now before we close the meditation Let's leave with some Positive words to see us through the day and again in your mind's eye if you'd like to repeat these and Think on them as you go through the day Just for today,
I will not worry Just for today,
I will give thanks Just for today,
I will be kind Just for today,
I will not worry Just for today,
I will give thanks Just for today,
I will be kind Just for today,
I will not worry Just for today,
I will give thanks Just for today,
I will be kind And now let's bring our attention back to our body The feeling of our feet firmly planted to the ground beneath us The feeling of the weight of our body pushing down on the seat behind us and below us And the rhythmic feeling of our chest rising and falling as we breathe in and out The feeling of our shoulders arched and relaxed The feeling of our jaw and brow unclenched Let's start to bring our breathing back to normal can help taking a couple of deep breaths in and out And then if you'd like to give your toes a little wiggle and your fingers a little wiggle And when you're ready,
But only when you are ready You can open your eyes Have a fantastic day everyone Have a fantastic day everyone
