Welcome.
Thank you for joining me for meditation today.
Make sure to get comfortable and close your eyes.
Seated or laying down,
Either is fine.
Let's start by doing a body scan.
Starting at the feet,
Tense and relax each part of your body slowly in an effort to release any physical tension built up throughout your day.
Move upwards from your feet,
Tense and relax.
To the legs,
Tense and relax.
Hips,
Tense and relax.
Torso,
Tense and relax.
Arms,
Tense and relax.
Hands,
Squeeze and relax.
Back up to your shoulders,
Feel the tension and then let the shoulders drop.
Neck,
Tense and relax.
Jaw,
Relax.
Face,
Relax.
Come up to the top of your head and allow everything to just relax,
Lifting like a weightless cloud.
Now that we're relaxed and open,
Let's focus on the present moment.
Just enjoy the feeling of your body in its relaxed state.
Bring your attention to your feet.
Feel their presence on the floor.
Push your feet into the floor beneath you.
Really push them.
Feel their connection to the ground beneath you.
Now take that feeling of connection to the floor and really let it sink in.
Notice how with each breath you take,
Your feet are firmly rooted to the ground.
You can feel the energy of the earth beneath you.
And this stability and calmness fills every inch of your being as you remain grounded and connected with this space.
We're going to take a few moments to notice your breath.
Allow yourself to breathe in your natural rhythm without trying to change it.
Simply observe the air moving through your body and feel the sensation of calmness that comes with each in-breath and out-breath.
Notice the rise and fall of your belly,
Allowing all other thoughts or worries to drift away,
Replaced by the simple pleasure of observing your breath.
Now I want you to bring any worries or stress that you are carrying into this moment with you.
Allow yourself to really feel them as you acknowledge their presence.
These things may manifest as a tightness in your chest,
A knot in your stomach or an overwhelming feeling of anxiety.
You may see a memory or a projection of something that might happen in the future.
Allow yourself to acknowledge whatever is coming up for you and just accept that it is there.
Visualise the worry or stress as a tangible entity,
A heavy weight on your shoulders,
An image in your mind's eye or perhaps even a colour.
Try to observe it without judgement.
With each breath you take,
Imagine the weight slowly lifting off your shoulders and releasing its grip on you.
Breathe out slowly and allow the worries to drift away.
Visibly see them drifting away,
Replaced by a calming sensation of peace and relaxation.
Now take a deep breath and consciously let go of these feelings on the exhale,
Visualising what it looks like to completely release them to the world.
Take a few moments in this space of peace and when you are ready,
Move forward with a clear mind,
Feeling light and free.
And while we are here in this light and free feeling,
Let's take a few moments to visualise what it is that you would like to manifest in your life.
Think of a wish or a goal you have and bring this into your mind's eye.
Allow yourself to feel the emotion associated with achieving this wish or goal,
Whether it is joy,
Success,
Peace,
Whatever it is,
Visualise what it looks like for you to achieve this wish.
What does it feel like in your body when you can imagine yourself having achieved it?
Take some time here to really get into the feeling of manifesting this wish in your life.
Feel how good it would be to see your wish come true.
And for the next few minutes,
It has come true.
In this space right now,
The thing that you want is true.
You have it.
You have achieved it.
We are going to sit here in this feeling of manifestation and achievement for a few minutes.
We will now take some time for relaxed contemplation.
Allow all parts of your body to rest comfortably without straining or forcing anything.
Let your arms fall away from your sides and feel the weightlessness that accompanies this position as gravity pulls your body towards the ground beneath you.
You remain grounded and solid.
Allow yourself to let go completely,
Allowing any remaining stress to melt away.
Allow yourself to just be in this moment and feel the effects of the meditation,
Allowing it to bring you peace and tranquility.
I am now going to call you back to the here and now.
I am going to take a minute or so to slowly emerge from your meditative state.
Slowly bring your awareness back into your body.
Draw your attention to each part of your body as you come back into physical presence.
Feel free to stretch out any remaining tension or tightness as you move.
Let it flow out of your body with each breath.
When you are ready,
Open your eyes and allow them to readjust to the world around you.
Coming back fully into the present moment.
Take this feeling of relaxation and peace with you as you go about the rest of your day.
Go in peace with gratitude.
Meditation is now closed.
