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 to 25 minutes.
Turn off your electronic device.
You can sit comfortably cross-legged if that's available to you or simply with your feet on the floor.
You can choose to sit on a sofa or a chair.
There's really no right or wrong and know that whenever you feel the need to move during this meditation,
You can do so.
Simply follow the guidance of my voice and allow your awareness rest on my voice and the anchor I will give you.
There's no need to focus or concentrate intensely.
It is absolutely normal and natural that our mind wanders off every now and then.
Whenever you notice this,
Gently and easily bring your awareness back to my voice or your anchor.
For now,
I invite you to close your eyes.
Take a few deep breaths of breathing and settle your awareness on your body.
See if you can allow your body to relax just a little more with your exhalations,
Allowing your body to sink towards your chosen support.
I'm guiding you through a brief body scan,
Moving your awareness from the top of your head down into your feet,
Starting with your face.
Notice if you're holding any tension in your face and see if you can relax your face just a little more,
Unclenching your teeth.
Noticing your jaw.
Begin to move your awareness slowly down through your neck into the top of your shoulders.
Taking a deep breath in and see if you can relax your shoulders a little more through your exhalation.
Noticing your arms and hands.
Relaxing your back and spine and just notice if you're holding any tension in your back and spine,
Softening as you exhale.
Gently move your awareness into the front of your torso.
Can you soften a little more on your ribcage and your lower abdomen?
Moving your awareness slowly into your hips.
Are you holding any tension in your hips and if you do,
Can you soften a little more through your exhalation?
Notice your legs,
Front and back,
Letting go in your knees,
Softening your feet.
And now I invite you to rest your awareness with your breath.
Just allow your breath flow naturally and simply observe the ebb and flow of your breathing.
Where does your body expand and soften with your breath?
And in a moment I invite you to lengthen and extend your exhalation to possibly twice as long as the inhalation.
Take a deep breath in all the way to your upper chest.
Slowly release your out-breath,
Extending the out-breath more than your in-breath.
Take another deep breath in and maybe pause for a brief moment,
Exhale slowly.
Breathing here,
Inhaling deeply and keep extending and slowing down your exhalation.
Possibly noticing any natural pauses after your in-breath and your out-breath.
And for now let go of directing your breath in any way and just allow your breath flow naturally.
I invite you now on a visual journey and as I take you on this journey,
Just allow your awareness effortlessly rest on my voice.
Imagine yourself lying on a soft meadow.
It's a warm summer's evening.
And the sun is setting on the horizon.
The air is still comfortably warm.
And you can still hear the gentle soft singing of birds in the background.
The last orange and red hues of the sunset are slowly disappearing on the horizon.
And as you gently allow your eyes rest on the sky above,
The stars begin to appear.
First there's only one,
A bright light in the distance.
And slowly more and more lights begin to shine above you,
Illuminating the night sky.
Until it seems like there are a million diamonds sparkling and twinkling right above you.
As you lie here on the soft grass of the meadow,
You feel an awe at the sight and in the presence of this vast beauty.
And at the same time you feel that you are a part of this vast beauty.
A part of something greater and more beautiful than you could have ever imagined.
The stars don't just sparkle and shine and illuminate the sky.
But their light seems to surround you and all of the universe.
Holding you and keeping you safe.
And giving you a sense of belonging.
They seem to whisper and sing to you the song of the universe.
The song of creation.
Of which you are an intricate part.
Helping you remember your origin,
Your essence.
You are lying here completely peaceful and in stillness.
Knowing that there's nowhere else you need to be.
Just here and now.
And as you close your eyes here,
Lying on that meadow,
In your mind,
You begin to rest your awareness on the sound Vam.
You begin to rest your awareness on the sound Vam.
Gently and effortlessly allow the sound Vam come into your awareness and allow it to be an anchor for your mind.
Simply resting your awareness on the sound Vam.
Allowing it to vibrate and reverberate through your space of consciousness and through your entire being.
Remember that it is completely natural that your mind wanders off.
Whenever you happen to notice this,
Simply bring your awareness back to the sound Vam.
Resting here effortlessly and easily.
And allowing this sound Vam drop into the space of your being.
Into the space of your consciousness.
If you like you can stay exactly as you are or you may wish to recline on your seat.
Staying comfortable and simply rest here in stillness,
Allowing the effect of the meditation to integrate.
The sound Vam is gently and easily moving in and out of your field of awareness.
And now gently begin to bring your awareness back to the movement of your breath.
Begin to deepen your breath and notice where your body expands and softens with the ebb and flow of your breathing.
Keeping your eyes closed here for now.
And now gently bring your awareness back to the movement of your breath.
Begin to bring your awareness back to your body and notice where your body connects to your support.
Noticing the back of your body.
Your arms and hands.
The clothing against your skin.
And then slowly begin to bring movement back into your body,
Starting with fingers and toes.
And gently,
Slowly extending and stretching if you like.
And when you're ready you can open your eyes.
