Taking a moment to get comfortable in a seated and upright position.
Preferably without the back supported.
Take a moment to shake out any tension that you might have.
To raise the arms overhead,
Stretch the toes,
And feel really comfortable whenever you come to a rested position.
The goal is to feel relaxed throughout the duration of this meditation.
And once you feel settled,
You can take in a deep breath in through the nose,
Fill the belly,
Fill the ribs,
Exhale,
And as you exhale gently close the eyes.
We'll take in another big deep breath now in through the nose,
Filling the belly,
Holding at the top.
You'll raise your shoulders as if you're trying to hug your ears.
And exhale smoothly and let the shoulders drop and relax.
We'll take in another big deep breath in through the nose,
Filling the belly once again.
Holding at the top,
Sucking in the belly,
Making it skinny skinny and quite uncomfortable.
Exhale and let the belly extend and soften.
And one more big deep breath in through the nose,
Filling all the way up.
Holding at the top,
You'll squeeze the fists tight,
Squeeze and squish the muscles of the face and any other muscles in your body that you choose.
Exhale,
Let it all go,
Relax.
And just allow the breath to return to normal now,
Not forcing it in any way,
Just allowing it to be as it is in day to day life.
Taking a moment to relax the eyes,
Relax the muscles of the face and of the jaw.
Let the eyes sink back into the skull as if they're resting in two warm pools of water.
Building up the sensation of having arrived in life,
Having arrived at your favorite place in the whole world.
You just got off the plane,
You put down your bags.
The view is beautiful,
The scenery is serene,
The atmosphere is perfect.
And there's no one to take care of,
There's nothing to do.
There's nothing that's expected of you.
And you can just let go.
And I'll just turn the attention now towards the sounds around you.
Listening innocently as if it was the first time you had ever heard any of these sounds before.
Not labeling or judging the sounds,
Just innocently listening to each one as they come and go in their own time.
Paying attention now to the sounds that are furthest away from you,
Far off in the distance.
Or reaching out with your capability of listening,
Creating a sense of expansion.
And now paying attention to the sounds that are closer to you.
Not seeking them out or trying to figure out what they are,
Just allowing them to come to you in their own time.
Now removing that focus on the sounds that are closer to you.
And just resting in all of the sounds surrounding you,
Listening in the same way you would listen to music.
This is the music of everyday life,
The rhythm,
The narration of every moment.
Just staying open to the present and paying attention and bearing witness to the sounds around you.
If you find yourself drifting off into a thought or being carried off into daydreams,
That's alright,
It happens.
Just gently draw the attention back towards listening to each and every sound that comes your way.
Just stay open to the music of everyday life,
The rhythm,
The narration of every moment.
Just being curious and truly listening and paying attention.
Paying attention to each sound.
Now just letting go of the focus on the sounds around you.
As you begin to notice the weight of your body pressing down into the chair once again.
Noticing those points of contact and where you feel the ground beneath you and the chair beneath you the most.
Take in a deep breath.
Hold at the top.
Picture something that's been bothering you today.
Squeeze your fists tight.
Exhale,
Relax the fists and let that something go.
One more time.
Take a deep breath in.
Picture that something that's been weighing on you.
Squeeze your fists tight.
Breathe out,
Relax and let it all go.
And in your own time you can slowly open your eyes but before you get up and walk away just take a moment to remain still and simply notice how you feel.
That's been your meditation for today.
Thank you for letting me guide you and have a wonderful day.
