Welcome everybody my name is Tanya and I'll be guiding you through the vitality sequence in this guided effortless meditation practice.
As we get ready to take a moment for ourselves just make sure any devices you have are completely turned off,
No vibrations,
No notifications and for the next 30 minutes you can completely forget they exist.
So just getting comfortable in a seated position with your back supported,
Perhaps on a chair or on the couch and perhaps with a pillow for extra comfort and just making sure that your neck is free and not resting on anything,
Just so you'll know if you've fallen asleep but that's totally okay if that's what you really need right now,
Just rest and enjoy the music.
And so closing your eyes when you're ready and just breathing naturally at your own pace and placing your hands comfortably on your lap or by your sides and just beginning by acknowledging and paying respect to the Gadigal of the Eora Nation,
The traditional custodians of the land of which I come to you from today and traditional custodians and elders of the land of which you're on today,
Paying respects to the elders both past and present and honoring the continuation of cultural,
Spiritual and educational practices of those peoples.
Just turning your awareness inward and when you're ready taking a nice deep breath in and with a big sigh letting go and repeating that nice long breath in and big release once more.
Now tuning in to the natural rhythm of your breath at your own pace,
Nice and smoothly,
Softly and effortlessly just witnessing your breath not trying to change it in any way,
Not trying to do anything,
Just arriving here and taking a moment to acknowledge the kindness that you're giving to yourself by being here today.
The aim of this guided effortless meditation is not to think of nothing,
We're not trying to have a still mind or stop our thoughts from happening completely,
You're just allowing your mind to clear itself in the way it knows best and we do this by following a simple cycle where we rest our awareness very gently on an anchor that I'll guide you to and this may be your breath or a sound or an image,
We might use a mantra and just allowing your awareness to roam away from the anchor with no judgment that you've roamed,
It's completely okay and it's to be expected and then when you realize that you've drifted away in thought just returning very gently with complete acceptance to the anchor back to my voice.
It's likely that you'll cycle through this process several times throughout your practice today and it's a totally natural expected and important part of the effortless meditation process.
There's no way you're trying to get to,
There's no state you're trying to achieve,
Just allowing yourself to be in your most purest form.
Today we'll journey through a few different techniques that will work to help calm your nervous system and I'll gently bring you out again when it's time.
So I invite you now to begin a round of box breathing.
This is where we nice and slowly breathe in for three seconds,
Hold for three seconds,
Breathe out for three seconds,
Hold for three seconds,
Just like a box.
So in your own time,
Inhaling for three seconds,
Holding for three seconds,
Exhaling for three seconds,
Holding for three seconds,
Keeping a nice and gentle belly rising breath as we continue the box breathing.
Just whatever feels comfortable for you,
You may want to do four or five seconds if you do this regularly,
Just continuing your box breathing in a soft and gentle,
Calm and easy kind of way.
This is increasing the oxygen in your blood,
Lowering your blood pressure and activating your parasympathetic nervous system,
Calming your body.
And when you notice your mind has wandered,
Just noticing and returning your awareness to your box breathing ever so gently.
Just resting your awareness very gently on your anchor which is your breath right now.
And when you realize you've drifted away in thought,
Just softly and gently returning to your anchor.
And as you continue your box breathing,
Just reminding you that the aim of the meditation is not to think of nothing.
We're not trying to have a still mind or stop our thoughts from happening completely.
Your thoughts are a completely fine and necessary part of the effortless process.
So when you find you've drifted away,
Just very gently and softly with no judgment,
Returning to your box breathing.
Now just returning your breath to its natural rhythm.
I invite you now to join me as we scan our entire bodies,
Slowly with our minds,
Connecting with our body and releasing any built-up tension that you might discover along the way.
Beginning with your head from the top of your crown,
Begin to scan your body,
Noticing if you're holding any tension anywhere as you go and allowing it to melt softly and warmly away.
From your temples,
Down your face,
Over your ears,
Tightening and then releasing your muscles,
Tightening and then releasing your muscles,
Letting go of any stuff you might feel is there.
To your nose and mouth,
Your tongue,
Cheeks,
Scanning any tightness or any discomfort right down to your chin,
Over the back of your head,
Down your neck,
Stretching,
Tightening,
Melting it away.
Imagining each part of your body releasing and becoming lighter as you direct your awareness around your body.
Moving down your neck,
Stretching and then letting any tension slowly melt down your body until it disappears.
Just acknowledging what's there for you,
Taking the feelings as they are and releasing them if you wish.
Now feeling into your shoulders and your biceps,
Elbows,
Forearms,
Wrists,
Your hands and fingers.
Feeling into any sensations and melting them away section by section.
When you happen to notice your mind has wandered,
Just softly and effortlessly returning to my voice with no judgment.
Just checking in with your body and bringing your awareness down your back,
From your upper back,
Shoulder blades,
Down your spine,
Your back muscles,
Down the curve of your lower spine,
Scanning any sensations,
Tensing and releasing,
Slowly melting them away and around to your upper body,
Your chest,
Your heart,
Your belly.
Continuing to release all the tension in your upper legs,
Hamstrings,
Knees and down to your calves,
Ankles,
Feet all the way down to your toes.
I invite you now to rest your awareness on a mantra as your anchor.
A mantra is an inner sound that you gently repeat inside your mind,
Softly and effortlessly.
You might like to use the sound SO HUM,
SO HUM,
SO HUM.
Or perhaps the sound SO MA,
SO MA,
SO MA.
Whichever resonates with you more and if you already have a mantra you're welcome to use yours.
No trying,
Just repeating your mantra in the same easy effortless way that you think any other thought.
Just repeating the sound SO HUM,
SO HUM or SO MA,
SO MA in your mind in an easy,
Gentle,
Effortless way.
Your mantra may take on a certain rhythm and speed and that may change and this is completely normal,
Completely fine,
However it comes to you is perfectly okay.
Just knowing that when you find you've drifted away in thoughts that's totally okay and to be expected.
Just in your own time,
At your own pace,
Just softly returning to your mantra.
And when you happen to become aware of any thoughts just returning to your mantra,
Returning to your anchor,
Returning to being.
Just knowing that whatever it is that you're experiencing in this moment is exactly what's meant to be happening,
Simply because it is.
You are not your thoughts,
You are not your emotions,
They're separate to you and are simply passing through you.
You're welcome to slowly let go of your mantra now,
There's nothing else to do here than rest for the last few minutes,
Allowing all the energy,
The peacefulness,
The vitality to sink deep into your being.
So just staying exactly as you are or if you wish,
Sit back and surrender for these last few moments.
I'll let you know when it's time.
Now the time has come to slowly reawaken your body and your mind.
So keeping your eyes closed,
When you're ready,
Start to wiggle your fingers and your toes,
Rolling your shoulders back and forward,
Feeling your muscles reawakening one by one,
As you begin to stretch your whole body.
Now leaning your left ear towards your left shoulder and returning to centre,
Moving your right ear towards your right shoulder and return.
Smiling softly now as you begin to give your whole body a stretch,
Feeling the energy flowing through your entire being and taking a moment to thank yourself for taking this time.
You've shown great strength and openness by being here today.
May the good energy that you've created here resonate with those you encounter for the rest of your day.
Now taking a deep breath in and letting go with as much sound as you wish,
Taking as much time as you like,
Slowly bringing your awareness back into the room and opening your eyes.
Now just checking in with yourself,
How do you feel?
How does your body feel?
What was the anchor process like?
I'd love to hear how you went,
So just leave a comment or send me a message.
Thanks for joining me and have an amazing rest of your day.
