Welcome to this guided effortless meditation.
Before we start I invite you to find a comfortable place where you can be undisturbed for the next 20 minutes.
Turn off your electronic device and you can sit cross-legged if that's available to you or simply sit with your feet on the ground.
You can sit on an armchair,
A normal chair or even on your sofa.
Know that whenever you feel the need to move during this meditation you can do so.
There's no right or wrong and no need to focus or concentrate intensely.
This meditation is designed to assist you release stress from the body and the mind,
Come into stillness.
Simply follow the guidance of my voice and allow your awareness to rest on my voice.
It is absolutely normal and natural that your mind wanders off every now and then as the body and mind release stress.
So whenever you notice this gently and easily bring your awareness back to my voice or the anchor I will give you.
For now I invite you to close your eyes and take a few deep rounds of breathing.
Settle your awareness on your body.
Another deep breath in here and with your exhalation see if you can relax the entire body just a little more.
Begin moving your awareness gently into your face and notice if you're holding any tension in your face.
Can you relax your face a little more and unclench your teeth,
Relax your jaw.
Gently moving your awareness into your neck and the top of your shoulders.
Take a deep breath in and as you exhale can you soften your shoulders just a little more.
Moving your awareness into your arms and hands,
Letting go.
Noticing your back and spine against the support.
If you're holding any tension in your back take a deep breath in and as you exhale see if you can soften a little more.
Allow your lower abdomen and ribcage soften.
Gently move your awareness into your hips.
Notice if you're holding tension in your hips.
Can you release this through a slow exhalation.
Allow your legs soften,
Letting go in your feet.
Now I invite you to rest your awareness on your breath for a few moments.
Allow your breath flow naturally and simply observe the ebb and flow of your breath.
Where does your body expand and soften with your breath.
And in a moment we are going to count our breath equally on the inhalation and exhalation.
Take one more breath in and out here and now take a breath in to one,
Two,
Three,
Four.
Exhale one,
Two,
Three and four.
Taking another breath in to one,
Two,
Three,
Four.
Exhale one,
Two,
Three and four.
Keep breathing.
Making inhalation and exhalation the same length.
And if the count four is too long or maybe too short for you,
You can adjust.
Resting your awareness with your breath and the movement of your breath.
I invite you now to let go of directing your breath in any way.
Just allow your breath return to its natural rhythm.
Gently move your awareness to your solar plexus area,
The space above your navel.
Allow your inner gaze rest here for now.
Imagine in your solar plexus a small sphere,
A golden yellow sphere,
Almost like a small Sun.
The Sun shines and radiates warmth and a feeling of deep comfort and security through your entire solar plexus area.
Your upper tummy begins to feel comfortably warm.
As you rest your awareness on this sphere,
It begins to grow slowly,
Becoming larger.
And as it grows,
Its light and warmth extends through your entire torso.
Your entire torso feeling comfortably warm and relaxed.
Shining its light and warmth down into your hips and legs,
Out into your arms and hands.
Growing wider and bigger,
Until it shines its warmth and light all the way up into your head.
And your entire body is surrounded and filled with a warm soft glow of this Sun,
Holding you and embracing you.
You feel comfortable and safe.
And as you sit here in this golden glow,
Your awareness begins to effortlessly and easily rest on the sound Ram.
The sound Ram begins to gently vibrate and reverberate throughout your awareness,
Throughout your entire internal space and your entire field of consciousness.
Simply resting your awareness on the sound Ram and allowing it to vibrate and reverberate through your entire being.
Allowing it to move in and out of your consciousness.
Remember that it is completely natural that the mind wanders off.
Whenever you happen to notice this,
Simply bring your awareness back to the sound Ram.
Resting here effortlessly and easily.
Gently and effortlessly allow the sound Ram move in and out of your consciousness and be the anchor for your mind.
Whenever you happen to remember coming back to the sound Ram and just repeating it silently in your mind.
Now I invite you to slowly and gently let go of your anchor and the sound.
Just rest here for a few moments.
There's nothing to do and nowhere to be.
If you like you can stay exactly as you are or you may wish to recline in your seat and simply rest here in stillness and allow the effect of the meditation integrate.
Now I invite you to bring your awareness back to your breath and deepen your breath a little bit.
Reconnecting with a movement of your breath and where your body expands and softens.
Keep your eyes closed for now.
Then slowly begin to bring your awareness back to your body.
Notice where your body connects to your support.
Noticing your feet against the floor or chair.
Your legs and your back supported.
Maybe your hands resting in your lap.
Begin to bring movement back into your body starting with your fingers and toes.
Slowly gradually expanding into your arms and legs.
And when you're ready you can open your eyes.
