A warm welcome to you.
My name is Fleur Chambers and as always it's my pleasure to be here with you.
Today's practice offers you an opportunity to use your breath and your awareness to create a sense of inner balance.
A perfect practice for when you're feeling overwhelmed,
Distracted or in need of some internal recalibration.
So as always offering yourself all the time you need to get comfortable.
Allowing your eyes to gently close if it pleases you today.
And spending a few moments inviting your awareness to land on your inner world.
And just noticing what's here at the forefront of your awareness.
What's the first thing you notice?
Sensation within your body,
A feeling of relief,
A rumbling disquiet,
And offering whatever is here a smile.
This smile that whispers all of me is welcome here.
And now allowing your awareness to land on your breath.
And paying attention to the four aspects of each cycle of breath.
The inhale,
The pause at the top of the inhale,
The exhale and the pause at the bottom of the exhale.
Nothing to do,
Just noticing each element of breath for a few more moments.
Perhaps noticing which parts of your breath cycle feel natural and which parts you hurry through.
And for the next little while seeing if you can cultivate your capacity to be with each aspect of your breath with the same level of comfort and ease.
Feeling at ease with the fullness and the emptiness.
Feeling at ease with beginnings and endings and the moments of transition in between.
And exploring this inner experience of balance as we mould our breath to the pattern of four,
Four,
Four,
Four.
So we'll begin by breathing in for four,
Holding for four,
Breathing out for four,
And again holding for four.
As always use your own judgment here,
Making sure that you feel comfortable.
Inhaling together for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Exhale for one,
Hold for one,
Two,
Three,
Four,
Exhale for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Inhaling for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Exhaling for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Continue breathing in this way for a few more cycles of breath.
This breath cultivating a sense of inner balance,
Allowing your breath to return to its natural rhythm,
Noticing what is here for you,
Perhaps sensation,
Emotion,
Insight,
A sense of relief that we're not breathing like that anymore,
Meeting it all with a gentle smile.
As you ask yourself,
Where would I like more balance in my life?
Offering whatever wisdom emerges your breath,
And now imagining your day unfolding with more balance.
What would there be more of?
What would there be less of?
Setting yourself an intention now in relation to this desire for more balance and ease,
Planting this intention like a seed in your heart,
Trusting that it will grow in perfect timing as nature always does,
Resting here in the balanced energy you have created within you,
Allowing it to move all the way to the tips of your fingers and toes,
Allowing it to travel further into your meditation space.
If meditation is a gift,
What gift have you received today?
Enjoying one deep breath,
And in your own time returning your awareness to the balanced space you are in.
Enjoy the positive ripple effects of your practice today.
