Please get comfortable.
You can be seated or lying down.
Just make sure that your spine is supported.
I invite you to close your eyes gently now and bring your attention inward.
Begin to take a few deep breaths in your own natural rhythm.
Feel the rise and fall of your chest with each inhalation and exhalation.
Notice any areas of tension in your body and allow that tension to melt away with each breath.
Let us begin by taking a few moments to dive into our inner world.
Close your eyes and take some time now to observe the sensations in your body.
Beginning at your feet and progressively relaxing each area while breathing deeply in and out.
Move up slowly through your body,
Noticing any sensations you may feel.
Begin at your toes.
Feel the relaxation and the release of tension as you take some breaths and bring that down into your toes.
Slowly make your way up through your feet and ankles,
Feeling the sensations in each area and allowing every muscle to relax with your breath.
Now move through the calves and the thighs,
Feeling the warmth of relaxation move through them.
Continue to move up through your hips and pelvis,
Allowing each muscle to relax as you progress.
Keep your intention moving upwards and feel the relaxation in your stomach and chest area,
Allowing for a complete release of tension with each breath.
Now bring your attention to your arms and hands.
Pay special attention to each finger and hand movement.
As you bring your awareness here,
Take another few moments to relax,
Allowing the tension to flow away.
Now move up to your shoulders and neck.
Let your muscles release with each breath.
You can rotate your head gently side to side if you find that helps you to address any additional areas of tension or stress.
Now bring your focus and attention up to your face.
Notice your muscles in your forehead,
Jaw,
Lips,
Cheeks and eyes.
Take a few breaths and let them all relax.
Focus now on the base of your skull,
Where your neck meets your head.
Take a few moments to feel the muscles in this area let go and relax.
As you continue to breathe deeply in and out,
Allow yourself to become even more relaxed and conscious of the tension leaving your body as you move into a deeper state of relaxation.
Now we will ground your energy and I want you to feel the support of the earth beneath you.
Through your feet,
Feel the connection between your body and the earth below.
As you continue to breathe deeply in and out,
Visualize a root connecting from your body deep into the core of the earth and allow yourself to feel secure and safe here in this moment.
When you are ready,
Begin to focus on your breath and guide it into a gentle yet consistent rhythm.
Allow the air to move in and out of your body with ease as you follow each inhale and exhale.
Notice how your breath moves through different areas of your body,
Your chest,
Your abdomen,
Your ribcage.
Feel the movement of your breathing throughout.
On your next inhalation,
Bring to mind any areas of tension or stress that may be present in your body and simply observe them without judgment.
Let go of any emotions or thoughts associated with these areas as they arise.
On your exhale,
Feel the tension melting away with each breath and allow yourself to relax even more deeply into the ground beneath you.
To help with the release today,
We are going to do a vagus nerve activation.
The vagus nerve is the longest cranial nerve in your body and it is responsible for heart rate,
Digestion and many other bodily processes.
From where you are sitting or laying,
Interlock your fingers and put them behind your neck as if you are relaxing on holiday.
Pull up slightly on the base of your skull,
Very,
Very slightly,
Just alleviating that pressure a little bit.
If it hurts,
Stop doing it.
To activate your vagus nerve,
Think about the stress that you want to release in keeping your neck supported and your face exactly where it is.
Face forwards and use your eyes only to look to your far right,
As far as your eyes will allow you without turning your head.
We will be here for one minute.
Keep your eyes in that far right direction.
Remember to breathe.
Keeping those eyes to the right.
It may feel a bit uncomfortable but that is part of the release.
We will be finished soon.
Just breathe through it.
And keeping your head exactly where it is.
Use your eyes only to look to your far left,
As far as your eyes will allow you without turning your head.
Thinking about your stress as you do this.
We will be here looking to the far left for one minute.
Again,
Staying relaxed.
And remembering to breathe.
Keep thinking about that stress as you are looking to your far left.
Bringing your eyes back to the centre.
Unlocking your fingers.
Taking a few deep breaths.
Feel free to shake your head or shrug your shoulders.
That was really hard work that you did just then.
But you'll thank yourself for the feeling of peace and relaxation that you'll feel from having released this stress.
Allow yourself a moment to re-centre yourself.
And notice any areas of tension or stress that may have been released by this exercise.
With clarity we will now move into this manifestation exercise.
I want you to visualise an intention or goal.
An intention or goal that you would like to achieve.
Imagine it as if it has already been achieved.
Feel it as if it's here in the here and now.
Really allow yourself to feel the joy of accomplishment.
Take a few moments to simply be in this visualisation.
And the energy that it brings you.
Slowly release your focus.
And feel into your body one last time.
Take a deep breath in.
Take a deep breath in.
And as you exhale allow your body to completely relax.
Releasing any of the tension that remains.
And allowing yourself to sink deeply now into a full relaxation.
Just like sinking into a warm bath or a comfortable bed.
You've worked hard and your body is being deeply nourished and replenished in this moment.
Stay here and allow your body to become even more relaxed.
Until it feels almost like a weightless object.
Totally free from any tension or discomfort.
It's now time to slowly come back to the here and now.
When you are ready.
Flex your toes gently.
Wiggle your fingers and arms.
Move your neck around in circles.
And when you are ready.
Open your eyes.
And take a few moments to observe how you feel.
Go in peace.
Meditation is closed.
