Hello and welcome to this guided meditation.
My name is Annabelle and I am recording this on a beach in Sydney Australia.
So you'll hear the waves crashing in the background helping to soothe you.
The intention for today is to allow you to remember that everything is within your control.
You can bring a sense of calmness to every situation.
When you're ready I invite you to take a seat with your back upright or lay down.
Whatever is most comfortable for you,
This is your practice.
Next I invite you to close your eyes,
Relax and we'll take three conscious breaths together.
In through the nose and out through the mouth.
Next one in through the nose and out through the mouth.
The final breath filling the lungs more than they were ever today.
Feeling the chest and then releasing it all,
Maybe even sighing it out.
I invite you to close your eyes if you haven't already done so.
And we'll start with a body scan,
Just noticing how you are feeling.
With this body scan I don't want you to label anything,
It's feeling tense.
Instead notice the sensations that you are feeling.
Is there a temperature change?
Is there tightness?
Or even take a step further and don't even label that.
Just feel how it feels.
So we'll start with the top of the head.
Next,
Notice the facial muscles.
Also notice whether just when you give it attention the sensation changes.
Notice the back of the head and the neck.
The chest and shoulders.
The arms.
The upper and lower back.
Breathe into each location,
Feeling it with energy and awareness.
The stomach.
Then the hips.
Notice how the glutes feel.
And the genitals.
The thighs.
The knees.
The calves.
Notice the ankles.
The feet.
And finally just taking awareness of how the whole body feels together.
Now we are aware of how the body feels.
And we are calm and relaxed.
We have nowhere to be.
I want you to feel the body with a feeling of gratitude.
You may see this with a light entering the body,
One that emanates within.
Or just a feeling,
Vibration and sensation within the body.
I want you to think about how grateful you are for sitting down today,
For taking this time to yourself.
I want you to think about how this benefits everyone around you.
Your partner,
Your friends or family.
You are able to turn up fully for them.
Imagine your future self looking down on you,
Thinking,
Gosh,
I'm so glad they're putting the energy.
I'm so glad they're doing the work and showing up for me.
I see them and they have benefited from these experiences in the avenue.
I'm so thankful for them.
Let that energy of gratitude emulate throughout the body.
Let it solidify.
And notice again how the body feels.
Do you possibly feel lighter?
More relaxed?
More energised?
Next I want you to think of a situation that causes you a little bit of stress at the moment.
And maybe work,
Family,
A partner or anything in between.
Just think of one of those things.
Next,
Notice how the body feels again.
Is there any part of the body where tension has crept back in?
Maybe in the face?
Maybe the throat or the stomach?
Maybe your shoulders have closed in,
Closing off the heart?
There is nothing wrong with that.
Just notice the change.
Now I want you to pinpoint one part that changed the most.
One part of the body where tension crept in.
And I want you to thank the body for bringing it to your awareness.
I want you to find gratitude in the body and come back to that feeling that we encountered before of calm,
Of control.
Most of all of gratitude.
Whatever is causing you stress is showing you a way to gratitude that you haven't seen before.
It might be showing you a challenge to overcome or the situation might be showing you somewhere that you need change in your life.
Whatever the lesson that the universe is trying to show you,
The universe is showing you through your body.
Maybe it's that you need clearer boundaries.
Maybe you need to quit the job.
Whatever it is,
Resonate on what it is,
What the lesson the universe is showing you.
How it can make you grow.
The hardest lessons are the ones that are most beneficial for you.
The things we learned in our darkness could never be learned in our life.
I want you to say thank you.
I may not want to learn this but I know it is for my greater good.
And then I want you to release it from the body.
Any tension.
Can you imagine a light being removed from the body?
Wherever you feel that tension or stress.
If it's in the throat,
It might be blue.
In the stomach,
Yellow.
And I want you to imagine it instead being replaced with a white line entering the body.
Realising that the situation doesn't have power over you.
This person doesn't have power over you unless you choose to give it to them.
Now imagine in a few weeks or months that this situation is clear and you have learnt your lesson.
You have implemented it and it is no longer influencing your life negatively.
Breathe in that relief.
Breathe in how thankful you are.
And think of all of the people that have benefited from that one simple decision.
We'll do one final body scan starting at the top of the head.
Noticing the face muscles.
The back of the head and neck.
Then the chest and the shoulders.
Noticing the arms.
The upper and lower back.
The upper and lower back.
The stomach.
The hips.
The thighs.
The knees.
The shins.
The ankles and feet.
And finally notice the whole body together.
I invite you to slowly start to wiggle the fingers and toes.
Then placing the palms together in heart centre.
Slowly starting to wrap them together to generate energy.
Next placing the palms over the eyes.
And then slowly blinking the eyes open into your new reality of full gratitude.
Thank you for practicing with me today.
Namaste.
