A warm welcome to this guided meditation,
Allowing you to reset and recharge in the middle of your day.
It's very easy to let something that has happened earlier affect our entire day,
And this can be as early as first thing in the morning.
So if you're feeling tired,
Overwhelmed or stressed right now,
I want to try and help you with this short meditation practice.
Find a comfortable place where you can sit or lie down,
Whatever works for you,
And you can have your eyes open or closed today.
Remind yourself that in this moment,
Nothing else matters.
This is your time.
I want you to bring your focus to your breath now,
And in your own time,
Just exhale any remaining breath that you have.
And when you feel ready,
Take a nice deep breath in through your nose,
And when you reach the top,
Just hold it for a moment.
And slowly breathe out all the way,
And just allow your body and your mind to become softer now as you release any tension.
Again,
Slowly breathe in through your nose,
Allowing the belly to expand.
Hold for a moment,
And breathe out.
Allow yourself to let go of any anger,
Frustration or disappointment that might be lingering in your mind today.
Good.
These are all valid emotions,
But they are not useful to us at this time.
And when you breathe in again,
Enjoy this fresh,
Clean air,
And allow it to fill you with hope and positivity.
And hold it here,
And let go.
Release all of that tension.
We don't need it today.
Allow your breath to fall back to a natural rhythm now.
Enjoy this new sense of calm that is filling your body and your mind.
Bring your focus outwards and into your body now.
Begin by noticing the points of contact against the floor or the surface you are on.
Try to observe without judgement today,
And try not to change anything.
Simply allow things to be as they are.
You can let your focus shift between different body parts now,
And notice the sensations,
If any,
That you feel in these areas of your body.
Your feet,
Your hands,
Your arms and legs.
Your back,
Your stomach,
Your chest and shoulders.
Allow the attention to drift gently across these areas at your own pace.
Acknowledge and accept whatever will be,
Will be.
And if at any time your mind starts to wander,
Then know that this is perfectly normal.
If or when you notice it,
Try to accept it with a smile today,
And just bring your focus back to your body.
As you continue to scan,
Remind yourself that this body of yours is unique.
There is no other like it in the world.
And it has done so much for you and carried you so far already.
So remember to be kind to yourself today.
And a kindness towards yourself will begin to generate a kindness towards others.
And I think we could all use a little more kindness right now.
Continue to scan areas of your body,
And allow yourself to be filled with a new gratitude for each part that you pass over.
And as you sit in this moment now,
Remind yourself that you are capable.
And that you can do whatever you set your mind to.
Today,
You can overcome any obstacle.
By choosing to use this meditation,
You have already done something positive with your time today.
You have also shown that you care about your own well-being,
And that is something to treasure.
In today's world,
We take for granted the value of a break,
And of rest.
Things can be so fast-paced that we feel we can never allow ourselves to stop and to reset.
But the benefits of taking even 2 or 3 minutes out of your day to re-center yourself with some breathing or meditation can truly work wonders.
If you'd like to stay here for a moment,
And come back at your own pace,
Then the music will continue for a little while longer to allow you to do this.
Thank you for listening,
And I hope you have a wonderful remainder of your day.
