Hello and welcome to this guided meditation.
Take the first few moments of this practice to settle yourself,
Coming to a nice comfortable cross-legged position sat on the floor or perhaps on a chair.
Take a moment to find a nice comfortable posture,
Preferably seated in a position where the body can be forgotten for the next 10 minutes or so.
Sit in such a way that the spine and neck are erect but not tense.
The weight of the body resting on the ground beneath you or the chair.
The body fully supported in the position that you have chosen.
And an option to set yourself an intention for the practice today.
Perhaps you have your own personal mantra or perhaps just letting yourself a clear intention.
And relax.
Allow the body to relax,
Allow the shoulders,
The arms,
The legs to relax,
The hands,
The muscles of the face to soften.
Unclench the teeth,
Relax the jaw and the tongue.
We begin by tuning in with the breath and rhythmically aligning the inhalations and exhalations.
We'll begin by inhaling for a count of three and exhaling for a count of three.
Let's do this together now.
Inhale for one,
Two,
Three.
Exhale one,
Two,
Three.
Exhale one,
Two,
Three.
Continue.
Inhaling for a count of three,
Exhaling for a count of three.
Breathing in through the nose and out through the nose.
Becoming aware of our breath.
If the eyes are not closed allow them to close.
Relax.
Continuing to follow the breath.
Inhaling and exhaling for a count of three.
Release any tension,
Any force of concentration.
Simply allow there to be awareness on the breath.
And now release any control of the breath and allow the breath to come to a natural pace.
And now issuing a subtle command to the mind to be quiet for the remainder of the meditation.
Now I invite you to choose a point of concentration.
Either the space between the eyebrows or the heart center.
Drawing your awareness to either one of these points.
Allow the awareness to reside in this space.
Noticing any thoughts,
Any feelings,
Any sensations that arise as you allow your awareness to rest in this space.
Now I invite you to introduce your mantra,
Perhaps your intention and mentally repeat this on the exhalation.
Still maintaining that subtle awareness in the heart center or the space between the eyebrows.
So go on mentally repeating the mantra whilst resting in the space you have chosen for this practice.
Allow the mind to wander at first.
The mind needs to be freed very gradually from its many layers of emotional agitations.
Be both firm and gentle at the same time.
Thoughts will rise,
Emotions may come.
Simply allow them to pass by unmoved,
Unsubscribed to these thoughts.
Simply as if you were watching the mind objectively as though you were watching a film with the attitude of non-cooperation.
Continue to repeat the mantra mentally on your exhalation.
No need for force or stress or strain.
Just simply residing here in this subtle awareness.
Sustained concentration leads to meditation.
Concentrate on a single flow of like-minded thoughts connected to your mantra or to your intention.
And let us sit in this space for the next few moments.
Just watching water rises and letting that pass by.
And on your next repetition of your mantra,
Your intention,
Simply allow that to be released,
Let it go.
Come back to that subtle awareness on the breath.
Now taking a deeper inhale,
Full exhale.
Allow the breath to return to normal.
Become aware of your surroundings with eyes closed,
The weight of the body on the floor or on the chair,
Any smells around you,
Any sounds around you.
And when you feel ready,
Slowly opening the eyes.
Just remain seated for the next 30 seconds or so as you're taking the space around you with eyes open.
And concluding the meditation session here.
Thank you for taking the time to practice for yourself and for the benefit of others.
Namaste.
