Welcome to this life awareness meditation.
It employs evidence based techniques to ease fear,
Relieve stress and reduce anxiety,
Helping you achieve a state of relaxed awareness.
Begin by finding a quiet and comfortable seated position where you won't be disturbed.
In a moment I will ask you to breathe in through your nose deeply,
At the top of this in breath you should feel you can breathe in just a little bit more,
So take in that final sip of air,
Completely filling your lungs.
Hold the breath at the top for two seconds and then breathe out slowly and completely through your mouth.
We will repeat this three times,
Ok,
Breathing in all the way,
At the top taking one final sip of air,
Hold and breathe out slowly through the mouth,
At the top taking that final sip of air,
Completely filling your lungs and hold at the top and breathe out slowly through the mouth,
And last time,
Breathing in through the nose,
Taking in that final sip of air and breathing out slowly and completely through the mouth,
Body to quieten and fall into restfulness.
Release any tension in the forehead,
Allow any lines or frowns to fall away,
Relax all the muscles around your eyes,
Release your jaw,
Back upright,
Neck long and relaxed,
Allow the weight of your arms and shoulders to rest in your lap,
Belly soft as you focus your attention on the rise and the fall of the belly in response to the breath.
Stay with the breath and the rise and fall of the belly,
Allowing the calmness to settle over you,
I am going to be silent for a moment but know that I am here with you holding time and space,
A bell will ring intermittently,
Use this to check where your attention is and if your mind has wandered,
Gently and calmly bring your attention back to your breath,
To the rise and fall of your belly.
If your mind has wandered,
Just calmly and gently bring it back to the breath,
No anger,
No judgement,
You are calm and relaxed,
Aware of your mind and your surroundings,
Now take a deep breath in through your nose all the way to the top and breathe out slowly and completely,
Now take a moment to feel grateful for your life in this moment,
It can be as simple as gratitude for your breath,
The sun,
Or for your heart endlessly pumping the blood around your body,
Or it could be someone who has been there to support you in your life,
As you breathe in let the feeling of gratitude fill your heart and as you breathe out send that gratitude into the world.
Now imagine yourself in your ideal life and circumstances,
How would you dress,
How would you act,
How would you respond to situations,
Really feel how it feels to be this version of yourself now.
Finally see yourself moving forward in this day,
Taking all efficient positive steps which are available to you in the moment,
You make no excuses,
Avoid no commitments or exercise,
You act,
See and feel yourself focusing on each task and tackling it in a perfectly efficient manner,
You are feeling calm,
Positive and ready for anything this day has in store,
In a moment I will ask you to open your eyes,
I want you to take this sense of positive aware efficiency into your day,
Do not hesitate,
Do,
Take all available action during this day,
Now slowly begin to wiggle your toes and your fingers and when you are ready,
Open your eyes,
Now show this day,
This life what you are made of,
Sending you love,
Namaste.
