Find a comfortable position that feels right for you,
This could be sitting,
Lying down or even moving gently.
Attune to how this position makes you feel.
Are you relaxed,
At ease or are you feeling a bit tensed?
Feel free to adjust your position at any moment you want.
You may also choose not to follow my guidance and do your own exploration,
Whatever works for you,
Know that you can use my voice to guide you at any moment you feel is appropriate.
With your eyes softly closed or gently focused on a point of your Take a moment to simply be.
Notice any sensations that rise within you,
Whether it's the feeling of the ground beneath you,
The movement of your breath or the subtle shifts in your body.
Explore what you're looking for.
Perhaps you're seeking a sense of relaxation,
Clarity or simply a moment to do nothing.
Or maybe you're not quite sure what you're seeking and that's fine.
Be open to whatever arises.
You may bring your attention to your breath,
Noticing its natural rhythm and flow.
Or perhaps you'll explore the sensations in your body,
Gently scanning from head to toe and observing any areas of tension or ease.
What do you notice when you bring your attention to your sense of touch?
Can you feel the rise and fall of your chest as you breathe?
What sounds are present?
Maybe it's the sound of your own breath.
Maybe it's the sound of someone else's breath.
Do you hear anything from the distance?
Are there any scents or smells that you become aware of?
Or maybe a taste lingers in your mouth.
Do you notice any subtle shifts or changes to your awareness?
Are there any emotions or thoughts arising?
If your mind begins to travel,
Know that it's normal.
You may feel like the mind is racing,
Like a busy airport,
Flights departing and arriving.
Or you may feel like it's in the desert with no movement to be seen.
Allow your thoughts to arise and dissolve on their own.
Remember,
There's no right or wrong way to experience them.
Simply be present with whatever rises.
As you journey through this meditation,
Remember that everyone has their own unique journey.
Allow yourself to freely focus your attention on wherever your body takes you to.
How do you feel?
I now bring my guided meditation to a close.
Whether you choose to continue resting or gently wake up,
Trust in your intuition and honour what your body and mind need in this moment.
When you're ready,
Slowly open your eyes and return to the present moment.
