Welcome to a beautiful five-minute meditation with myself Amelia,
Just for us to create space and find a sense of grounding through this extremely tense and anxious time that we are currently experiencing here in South Africa.
I invite you to find a comfortable seated position even lying down on your bed just finding anywhere calm and quiet for you to close your eyes and to find a moment to center yourself.
And as you sit here keeping the eyes open for a moment finding a point to hold your gaze just staring at anything in close proximity and then in your own time when you feel comfortable gently closing the eyes shifting the gaze down to the bottom of the eyelids noticing any tension in the body where you're holding any stress the shoulders and the belly perhaps in the throat just take a moment to become aware of these areas and then noticing as a wave of calm comes over the body as you relax and draw your shoulders down away from the ears coming away of the breath slowly elongating the inhale deepening the exhale using the breath as a means to find stillness rhythm amongst the chaos and the stress taking a deep breath in through the nose making it long as you exhale gently breathing out through the mouth scanning the body once again looking for areas and pockets that you are storing your tension and your next deep inhale imagining the air flowing down into these areas wrapping around and as you exhale watching as the air transports these tensions out of the body finding a sense of calm within yourself I was already there but you already possess allowing the jaw to relax spine to lengthen the shoulders to draw down the toes to relax and a softness to flow over the whole body breathing in and breathing out taking a deep breath in through the nose hold at the top then gently breathe out through the mouth and at the end of the breath saying to yourself I am calm inhale hold exhale I am calm one more breath just like this inhale hold exhale I am calm you choose to be calm you choose to be in control of the way you react you choose strength you choose gratitude do you choose love you can stay here as long as you need and in your own time gently starting to move the fingers and the toes when you're ready slowly opening the eyes
