Welcome to part one of this meditation series.
Designed to help you build confidence and discover your authentic voice.
In the first of these five meditations.
I invite you to concentrate on the breath.
This is a good foundation for your meditation practice.
And helps you to build focus.
So first get yourself into a comfortable position.
Ensuring that you have a nice straight spine so that you're able to breathe comfortably and easily.
Allow your shoulders to drop away from your ears.
And clench your teeth.
And relax your jaw.
Feel the connection to the surface that you are sitting or lying on and gently close your eyes.
There is nowhere you need to be right now and nothing you need to do.
You are in a safe space and any sounds or movement around you are of no concern to you.
Everything is being taken care of.
Notice your breathing.
The cool air as it enters your nostrils.
And the warm air as it leaves your mouth.
Pay attention to the breath.
And if your mind starts to wander.
Bring your attention back.
To your breathing.
Now place one hand on your stomach.
And one hand on your chest.
Inhale slowly through your nose,
Feeling your stomach rise.
But allowing the chest to stay still.
Exhale through the mouth using the stomach muscles to push all the air from your stomach.
Slow,
Controlled breathing.
Inhale slowly through your nose.
Feel your stomach rise.
Exhale through the mouth.
Pushing all the air from the stomach.
Spend a few moments breathing in this way.
Let your breathing return to its own natural rhythm.
As you continue breathing,
Notice where you are holding any tension.
Breathe into that space,
Allowing your body to relax.
Say to yourself.
I am calm and in control.
I can communicate with clarity.
And confidence.
My voice is clear and strong.
Now inhale for four seconds.
And exhale for eight seconds.
Inhale 2 3 4 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Exhale 2 3 4 5 6 7 8 You continue breathing in your own natural way.
Notice how calm you feel.
Just stay with this calm feeling for a few moments.
And if any thoughts come into your head.
Imagine them as a cloud.
And let them float by.
They do not need your attention right now.
Just take a few moments to enjoy this stillness.
And now you can begin.
To wiggle your toes.
Wiggle your fingers.
And gently open your eyes.
Peace be with you.
