So just making any final adjustments to get yourself as comfortable as possible.
And we'll just begin by taking a few mindful breaths now.
Breathing in through your nose,
Expanding the belly.
And then release through your mouth on the out breath.
And do this at your own pace,
A few breaths.
No straining,
No effort,
Just let your breath be your guide.
And on each out breath,
Just see if you can sink a bit deeper into the bed,
The chair,
The floor.
And give yourself permission to be here.
And become aware of your body for a moment.
Just do a little bit of a scan from the top of your head,
Moving all the way down to your soles of your feet.
And just notice if there's any areas that may be feeling quite tense or a bit of discomfort.
And just take a few moments to breathe into those areas.
And just allow yourself to arrive,
Arrive here into the present moment.
See if you can let go of any to-do lists,
Whatever you may have planned for later.
Let's see if you can just park it to one side.
And just give your undivided attention to now.
Learn yourself to feel relaxed and calm in the space where you happen to be right now.
And as you're resting there,
I'd like to invite you to bring your attention forward.
It's like you're bringing your gaze forward and wide open,
Almost like you're looking out at this beautiful vast horizon.
And you're just allowing your gaze to gently drift open to the left and right.
And as it's drifting open to the left and right,
Just allow your attention to drift above and below as well.
Allowing your attention to be wide and open.
No strain in here.
Just naturally allow your attention to drift open.
Allow yourself to rest back into this wide open space.
Now allow your attention to drift to the soles of your feet.
And just repeat the words OM connection on the soles of your feet.
OM connection.
And just allow the words in the focus point to melt away.
Resting back.
Forward and wide open gaze.
If your mind started wandering away,
Wandering off to thoughts or stories,
It's okay.
Just bring yourself back to that wide open space.
And just allow your attention to be gentle.
There's no strain in here.
Just allow yourself to be gently let your attention wide open.
Now moving your focus to the base of your spine.
Gently repeat OM.
And let the words in focus point drift away.
Giving yourself full permission to rest back.
In this beautiful vast wide open space.
Gently alert.
Attention wide open.
Now allowing your focus to drift to your navel.
Gently repeat OM joy.
OM joy.
And allow the words in the focus point to just melt away.
Resting there.
The forward and wide open gaze.
Your mind gets caught up in thoughts.
There's no need to follow thoughts.
Just bring yourself back to this wide open space.
Now moving your focus to your solar plexus.
Gently repeat OM peace.
OM peace.
And let go of the words in the focus point.
Resting there in that wide open space.
Allowing this moment to be enough just as it is.
Gently alert.
Now moving your focus to your heart centre.
To your heart space.
And gently repeat.
OM love.
Let the words in focus point just melt away,
Drift away.
Resting there.
In this wide open space.
Now allowing your focus to drift to your throat.
And gently repeat.
OM truth.
OM peace.
Let the words in focus point just drift away.
Resting there.
And gently alert with your attention wide open.
Now moving your focus to your mind.
Your mind's busy.
Other sensations or other emotions moving through your body.
Just allow whatever wants to move through your awareness to do so.
No need to attach meaning or stories to anything.
Allow yourself to be in harmony with whatever's going on.
Let it all pass on through.
Now moving your focus to your forehead centre.
Gently think.
OM clarity.
OM clarity.
OM clarity.
And allow the words in focus point to drift away.
Resting.
Follow with your wide open gaze.
Now allow your focus to drift to the top of your head.
And gently repeat.
OM wisdom.
OM wisdom.
Just allowing the words in the focus point to just drift away.
Resting back.
Resting in that wide open space.
Your mind starting to drift off into thoughts.
Just bring yourself back.
That wide open space.
Now moving your focus outside your physical body far and wide.
Gently repeat the words.
OM oneness.
OM oneness.
Being at one with everything and everyone.
OM oneness.
Let go of the words in focus point.
Resting back.
Resting back.
Just allowing your attention to be forward and wide open.
Now moving your focus to the entire body.
Gently repeat.
OM presence.
OM presence.
Allow those words to just move through the entire body.
OM presence.
Feeling present,
Rooted and connected right here in this present moment.
And just allow yourself to let go of the words in the focus point.
Resting back.
Into this beautiful vast wide open space.
It's time to bring this meditation to a close.
Taking a deep breath in now.
Breathing deep into the belly.
All the way up to your lungs.
And then just release.
Allow yourself a couple of breaths there.
And return back to the room in your own time.
