Welcome to this guided meditation practice designed to help reset your nervous system and bring deep relaxation to your body and mind.
Take a moment to get yourself comfortable,
Whether seated upright or lying down.
It's best to remain as still as possible during this practice,
So make any final adjustments now.
Bring your awareness to the sounds in the distance and move your attention from one sound to the next.
Gradually shift your focus to the sounds closer to your body.
Notice the sound of your own breath.
Feel the air on your skin and the contact points where your body meets the surface beneath you.
Take a deep breath in through your nose and slowly exhale through your mouth.
And again,
A deep breath in and a long slow exhale out from your mouth.
Now let your breath return to its natural rhythm.
Bring your focus to the space between your eyebrows.
In this quiet,
Calming space,
Welcome an intention to support your daily life.
Choose a short positive statement,
Beginning with I am.
For example,
I am calm and focused.
Repeat your intention silently in your mind three times with feeling and awareness.
Take a moment to welcome the sensations present throughout your body.
As each part is named,
Repeat it silently in your mind,
Briefly becoming aware of how it feels before moving on to the next.
Starting with the right hand side of the body.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of hand.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Side of waist.
Lower leg.
Sole of foot.
Top of foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move your attention to the left hand side of your body.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Now the front of your body.
The top of your body.
Now visualize the whole of your right leg.
The whole of your left leg.
And both legs together.
Visualize the whole of your right arm.
The whole of your left arm.
And both arms together.
Now sense the whole body together.
The front,
The back and the sides.
All as one.
Bring your awareness back to your breath.
Feel how your abdomen rises as you inhale.
And falls as you exhale.
Begin counting your breaths.
Backward from 27 to 0.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
And so on.
If you lose track,
Simply start again from 27.
Try to remain awake.
Sinking deeper into the surface beneath you.
Lighter and lighter.
As if you are floating effortlessly into the air.
Bring your attention back to your eyebrow centre.
And repeat your intention again.
Three times,
Silently in your mind.
Become aware again of your natural breath.
Notice the contact points where your body meets the surface beneath you.
Slowly bring your awareness back to your surroundings.
Notice the sounds around you.
When you're ready,
Gently wiggle your fingers and toes.
Move your head from side to side.
If you like,
You can stretch.
Take your time.
And slowly open your eyes.
This practice is now complete.
