A warm welcome to this guided meditation designed to bring you into the present moment,
Create a deeper connection to your body and find peace.
This practice can be used during the day to restore calmness and find new energy or before bed to help you relax,
Unwind and prepare for sleep.
This version is accompanied by gentle music which will quietly underscore your practice.
Now find yourself a suitable place to rest,
It can be sitting or lying down,
Whatever works for you at this moment and try to make sure that you are not too hot and not too cold.
Allow yourself to feel supported by the surface beneath you and to get comfortable,
So comfortable in fact that you just let your eyes gently close.
Let your spine soften,
Your neck and shoulders relax and your jaw loosen.
Take a nice few deep breaths in your own time and at your own pace.
Breathe in through your nose and out through your mouth if this is possible.
And if you can,
With each out breath try to extend that exhale just that bit more as this will help in the relaxation process.
Take a minute to breathe in your own time now.
And gradually,
You can just let your breath fall back to a natural rhythm.
Allow the full weight of your body to release into the surface beneath you and start to notice any new sensations that you might be feeling from that simple minute of calming breath work.
And now,
We will very gently scan down your body from head to toe.
As we move,
Just start to tune in to any feelings or sensations that appear.
We do not need to change anything today,
We are simply observers.
Bring your focus to the crown of your head and let your awareness flow over your scalp,
Noticing details of yourself that you might not have noticed for a long time.
Slowly,
Now,
Your awareness can drift to your forehead.
It moves to your left eyebrow,
Over to your right eyebrow.
And eventually,
Your focus lands in the space between your left eyebrow and your right eyebrow.
And as your awareness moves,
You can just allow it to take you on this journey.
You feel it over your eyelids,
Noticing the eyeballs and the eyelashes.
Gradually,
It moves to your left ear,
Round the back of the ear,
Across the lobe and into the ear canal.
You notice your whole left ear and focus your hearing to the left hand side.
Your awareness now flows over to your right ear,
Across the lobe and again into the right ear canal.
Focus on the whole ear and listen on your right hand side.
Your awareness moves down the bridge of your nose and across both of your nostrils,
Feeling the air flowing into your nostrils.
It moves into your cheekbones,
Down into your top lip,
Your bottom lip,
Your tongue,
Your teeth and the roof of your mouth.
Your attention moves across your chin and jaw,
Around your neck,
Noticing the muscles in your neck but also in your throat.
Feel the awareness flowing over your shoulders and then you notice your right shoulder more,
Your right bicep and tricep,
Your right elbow,
Into your right hand and to the tips of your fingers.
Your awareness shifts to the other side,
Into the left shoulder and slowly it starts to move down,
Your left bicep and tricep,
And your fingers.
Allow the awareness to come back up your arm now and rest comfortably over your chest and ribcage,
Your breath rising and falling.
Carrying your awareness down into your belly,
Giving permission for it to be loose now,
Feel your lower belly expanding and contracting with each gentle breath,
You are doing fantastic.
The awareness drops down landing in your hips and buttocks,
It moves slowly down your right leg,
Into the right thigh,
Through your knee,
Into the right shin,
The ankle,
The right foot and spreads across all of your toes.
It flows back up the right leg before trickling down your left,
Your left thigh,
Across the left knee,
The left shin and the ankle,
And into your left foot,
Finally spreading across all of your toes.
And,
Very slowly,
You start to notice your whole body,
The awareness is flowing through you completely,
You are at one with your body.
Notice the pulsing energy that is rippling through you,
And as your awareness flows,
You can let your mind drift to whichever body part it would like to.
You are present,
You are sensing,
You are experiencing your body in its entirety.
You notice the back of your body,
The left side,
The right side,
You are feeling out into the edges of your body,
Almost tracing your outline.
And then,
Your awareness flows inside,
Connecting to your steady breath,
And you notice the peace,
The presence and the stillness.
Allow these sensations to wash over you,
Cleansing your body of any tension and clearing your mind of any thoughts.
Everything drifts away from you,
And you can be one with your body,
Noticing how you feel,
Physically,
Emotionally,
Perhaps spiritually.
And,
Gradually,
Now,
You can gently stretch the parts of your body,
That you feel needed the most,
As you slowly emerge from the practice.
Give yourself one final deep breath in,
Allow yourself to move slowly and mindfully,
And give yourself permission to be proud of this practice today.
You have shown up and done amazingly.
I hope you have a wonderful day ahead,
Or if it is time for sleep,
Then I hope you'll try one of my bedtime stories or sleep meditations tonight.
Thank you so much for joining me,
And I'll see you again soon.
