Welcome to this guided meditation for living in harmony with yourself and the world around you.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes if that's comfortable.
We will begin by relaxing the mind and the body,
By taking three deep cleansing breaths.
On your next inhale,
Take a long slow deep inhale,
Notice how your stomach expands,
Your chest and shoulders rise and a slow full exhale,
Completely emptying your body of air.
Taking another long slow deep inhale,
Feeling as your body expands,
And a complete full exhale,
Allowing any stress and tension to drift away.
Taking one more full inhale,
And a complete full exhale,
Relaxing your mind and your body.
And return your breath back to its natural rhythm,
Breathing in and out of your nose naturally.
Taking your attention to the top of your head now,
As you relax the top of your head,
Softening into your forehead,
Your eyebrows become heavy.
Relaxing into your eyes,
Your nose,
Your cheeks,
And clenching your jaw,
And allowing your tongue to rest naturally.
Softening into your throat and your neck,
Your shoulders become heavy and rest away from your ears.
Relaxing into your upper arms,
Your lower arms,
Your hands and your fingers.
Relaxing your chest and your upper back,
Your middle back and lower back.
Softening into your stomach,
Allowing it to become heavy and rest naturally.
Bringing that relaxation down into your upper legs,
Your lower legs,
Your feet and your toes,
As your body is now completely relaxed.
Taking your attention back to your breath,
As you breathe in and out of your nose naturally.
Become aware of whatever sensations you experience as you breathe in and out of your nose.
You may notice the temperature changing,
The cooler air on the inhalation,
And the warmer air on the exhalation.
You may notice tingling,
Throbbing,
Twitching.
Just allow your attention to rest on these sensations,
Allowing the mind to calm naturally.
If your attention drifts off at any point during this meditation,
That is okay.
Just be kind to yourself and return your attention back to the meditation.
As you continue to breathe in and out of your nose,
Observing these subtle sensations of temperature or movement,
Your breathing is done automatically.
It is not something you have to think about normally.
And as you breathe that air into your body,
It should feel nice,
It should feel comfortable.
Breathing should be a pleasurable experience.
Just feel the harmony in that breath,
In the process of breathing.
Your body is an incredible intelligent organism.
The simple act of breathing,
Your body does millions upon millions of processes in keeping you alive,
Keeping you awake,
Allowing you to sleep,
Repairing your body,
Removing toxins,
Turning water and food into nutrients,
Turning them into cells,
Which all have a specific function in your body.
Your body eliminates toxins and absorbs vital nutrients.
Your body and your mind is such a beautiful intelligent organism that works best when in harmony.
And as you continue to breathe in and out of your nose effortlessly,
Your body effortlessly keeps you alive,
Working in harmony.
All of the cells and processes,
This intelligent orchestra of life inside your body.
But for something to work so harmoniously,
It needs to work in harmony with your mind,
With your environment,
With your actions,
With your food,
Your water.
It is like anything,
If you care and nurture for something,
It will grow and it will flourish,
It will be healthy and it will work at its optimum ability.
And anything in life that you nurture,
That you take care of,
Whether that be a child,
A plant,
A vegetable garden,
A car,
A project,
A job,
A career,
Whatever you feed positive thoughts,
Positive intentions,
Positive actions and positive beliefs,
It will grow and it will flourish.
And if you don't take care of your vegetable garden,
Your car,
A project,
A job at work,
Anything in your life,
Your mind,
Your body,
It will start to break down,
It will start to die.
It won't work at its optimal ability,
It won't be in harmony.
And that is the same with relationships,
With your partner,
Your family,
Your friends,
Your work colleagues,
Your neighbours.
Anything that you have negative thoughts towards or negative actions or intentions,
It starts to break down,
It comes out of harmony and it doesn't work to serve you or to serve the world.
And that is the same for your mind and your body.
If you have a lot of negative habitual thoughts,
It starts to break down the cells in your body,
It starts to take your body out of harmony.
If you don't take care of your body,
Eating good food and water,
Moving and breathing correctly,
Nurturing your body,
It again will start to break down,
It will come out of harmony.
And you will come out of harmony with life.
And the more out of balance and the more out of harmony you are with life and with yourself,
The harder it becomes.
As you continue to breathe in and out of your nose,
Breathing in the harmony of yourself and life,
Think about ways in which you can live more harmoniously.
Can you have better,
More positive thoughts about yourself?
Can you have more loving,
Supporting,
Caring thoughts for this beautiful being that you are?
Can you take care of your body more?
Can you eat better foods and better liquids?
Can you give your body the movement that it requires,
The rest that it requires?
Can you live more harmoniously in your environment,
In your home,
The people that you live with,
Your family,
Your friends,
Your partner,
Your work colleagues?
Can you have more positive thoughts about your environment and the people around you?
Can you have more positive actions and behaviours?
Can you live more harmoniously in yourself and around you?
Can you live more harmoniously with nature,
With existence,
Waking with the sun,
Treating the earth which is your home with care and love,
Reducing the footprints that you leave on this earth?
Can you care more for the animals,
The plants,
The trees,
The food,
Everything that is around you?
The more harmoniously you can live with yourself,
With better,
More positive thoughts and actions and behaviours,
Taking care of yourself more,
And the more you can live in harmony with the world and the people around you and the environment,
Everything in existence,
The more harmonious life will be.
You will be in this beautiful flow of life,
There will be more ease and more grace in everything that you do.
The universe will conspire to help you more,
Opening many doors,
And life will become easier,
It will become smoother,
Less bumps in the road.
Everything in existence,
When it is in harmony,
That is when it can flourish the most,
That is when it can achieve the most,
And that is when it shines its beauty the most.
So let's live in harmony with ourselves and the world around us.
I invite you over the next few breaths to breathe in harmony,
Breathe in love,
Breathe in peace,
Into your body and to breathe these out into the world,
Breathing out your love,
Your peace and your harmony,
In yourself and out of yourself,
Being at one with everything in existence.
You are a beautiful being and you deserve to live in harmony.
You can take your attention off your breath now and just sit in the stillness around you.
You can begin to listen to the sounds around you,
Starting to get a sense of your surroundings.
Having your eyes closed,
You can begin to stretch into the space around you,
Slowly waking your body,
And you can begin to slowly open your eyes,
Starting off gazing down at the floor,
Taking your time coming back around.
Thank you for meditating with me.
