Welcome to your guided meditation.
My name is Vicky and I'm here to support you on your journey.
So now closing down your eyes,
Allowing yourself to settle into your seat.
Maybe if you've got a sleep mask,
Placing that on.
And maybe placing your hands in your lap or to the side somewhere where they feel comfortable and you won't need to move.
You might want to let anybody you know who you're travelling with that you're just about to do a meditation and so you'd prefer to not be disturbed for the next little while.
So now with your eyes closed,
Taking a nice deep breath into the base of your belly,
Filling then the ribs and the chest with your mouth closed and just breathing gently out through your nose.
Again,
Now breathing in through the nose,
Filling up the belly,
Filling the ribs and the chest and now gently breathing out through your mouth.
Once again taking a nice deep breath into the base of your belly,
Through the chest and then breathing out through the mouth.
Now allowing your breath to go back to its natural rhythm.
Can you sense the parts of your body that are connected to the chair?
This might be the back of the calves,
The thighs,
The buttocks,
The lower back,
Parts of the spine,
The shoulders and the head.
So just sensing that connection,
That pressure.
And now I'd like you to imagine that you are lying on a beach,
Anywhere in the world that you like and you can feel the warmth of the sand in those points of your body.
You can also sense a slight coolness in the air on your cheeks and as you breathe in and out of your nostrils.
Noticing your breath is ebbing and flowing calmly like the ocean.
With every breath in,
Your body is expanding and with every breath out,
Your body is softening.
Softening into the sand.
Maybe you can hear some birds,
Seagulls.
Maybe you can sense the waves gently lapping onto the beach.
Can you feel the sun gently kissing your skin?
Now once again,
Noticing the body,
Taking your attention to your feet.
Can you feel the base of your feet?
Can you take your attention to your ankles?
Now your knees.
Now your hips.
Allowing any tension to seep out of your hips and into the sand.
Can you take your attention to your tailbone,
Your coccyx?
Now noticing your right shoulder.
Can you sense the bone within your shoulder?
Now moving to your right elbow.
Right wrist.
Right little finger.
Right ring finger.
Right middle finger.
Right index finger.
And finally,
Right thumb.
Can you feel energy moving in and out of your body,
Your fingers?
With every breath,
Like currents,
Like rivers to the ocean,
Streaming out the tips of your fingers with every out-breath,
A gentle pulsing maybe.
Now moving back to your right wrist,
Right elbow,
Right shoulder.
And imagine a line drawing from your right shoulder all the way across the chest over to the left shoulder.
Can you feel the bone inside your body on your left shoulder?
Now moving to the left elbow.
To the left wrist.
Left little finger.
Left ring finger.
Left middle finger.
Left index finger.
And finally,
Left thumb.
Once again,
Connecting to those currents of energy,
Or rivers of energy,
Flowing in and out of your fingertips,
Ebbing and flowing like the ocean.
Almost like the edges of your body are dissolving.
Next,
Taking your attention to your head.
Very tip of your head.
Can you sense a lightness?
A spaciousness?
Can you relax your forehead,
Releasing any tension?
Eyes might be full of sensation,
But moving from external vision to internal vision.
Can you soften the skin between your eyebrows?
Really try to soften it.
Can you relax your cheekbones?
Taking your attention to the tip of your nose,
To the edge of your top lip,
To the corners of your mouth,
To the base of your bottom lip.
And to your chin.
Can you allow your jaw to relax?
Maybe slightly parting the lips.
Can you remove the tongue from the top of your mouth?
Allowing it to really,
Really relax.
Now sensing once again those parts of the body that are connected to the sand on the beach in which you are lying.
I want you to now imagine getting up,
Standing up on the beach and looking around.
You can see the ocean,
The vast,
Beautiful ocean,
With the sunlight glistening.
Maybe you see some birds in the distance or a boat.
As you turn to your left,
You start to look down the beach.
The beach goes for quite a distance.
The blue sky is beautiful and vibrant.
And maybe there's some trees gently rustling among the sea breeze.
As you now pan to your right,
You start to walk along the beach,
Feeling the sand gently moving beneath your feet,
Caressing your toes,
But holding you safely.
As you're walking along the beach,
An animal comes to meet you.
This could be any type of animal.
They have a message for you or a gift.
What is it that they are offering you?
Smile and accept the gift with gratitude.
And then gently bidding farewell to the animal,
Walking on along this beautiful beach.
Looking more now to your left,
You start to head towards the foliage,
The trees.
There is a pathway and you start to head down the pathway.
Maybe the pathway is windy.
Maybe it is straight.
Are there any flowers,
Birds,
Sounds or smells that you can notice as you meander down this beautiful pathway?
Just up ahead there is a clearing,
A village with people.
Do you know these people or are they new to you?
Visualize who they are,
Their relationships to one another,
Their relationships to you.
Maybe greeting them with a smile and a wave.
One of them comes over and offers you a warm embrace.
As you breathe out,
You give them and send them love.
And as you breathe in,
You receive love.
One of the individuals offers you to take a seat.
You sit down and relax,
Feeling your body get nice and comfortable into the seat.
They offer you a refreshment,
Some water.
As you drink down the water,
You feel hydrated,
Nourished.
A smile comes across your face.
You have a sense of feeling at home,
At peace,
Feeling loved,
Feeling safe.
Now once again noticing the gentle ebb and flow of your breath as you're sat in the chair.
Steady.
Still like a rock.
But with energy moving throughout your whole body.
Can you feel the warmth within your body?
Can you feel love throughout your whole body?
Can you feel life force running through your veins?
Your body is relaxed.
Your mind is relaxed.
Your soul is nourished.
