Welcome to a short guided meditation,
Helping you to ease the mind and calm the body.
This meditation is perfect when your time pour,
But just need a moment yourself.
Find a comfortable seated position.
Spine is upright,
But you feel relaxed.
Keeping the eyes open,
Absorb the scene around you.
Noticing the colours,
Shapes,
Objects and textures.
Allow your gaze to lazily linger on just one spot for a few moments.
And now gently close down the eyes.
Savour this moment as your invitation to turn inwards.
As you begin to settle in,
Take note of any mental chatter.
Know this is perfectly normal and it's just your mind doing its job.
There's no need to try and get rid of your thoughts.
Instead,
Let's notice what's going on.
How does your mind feel today?
Is it busy?
Or relatively calm?
Are your thoughts scattered on lots of different things?
Or focused on one topic in mind?
Follow any thoughts that hold your attention.
The goal of your time and meditation is not to empty the mind,
But simply to cultivate awareness of what's going on within.
Shift your attention to the body,
Feeling your sit bones making contact with the floor or chair.
Notice how it feels to be fully supported as you let yourself grow heavier and heavier,
Sinking further into the body.
Begin to lightly scan the body,
Starting with the head.
As you move your awareness down,
Notice any areas holding tension or tightness.
Send some nourishing,
Calming breaths there before moving on to the next spot.
As you continue to scan on,
Register any emotions making themselves known.
Are there any physical sensations attached to these emotions?
If so,
Are they subtle or strong?
Pleasant or uncomfortable?
Ask yourself if you're making these sensations welcome or unwelcome.
Bring a kind curiosity as you continue to scan the whole body.
It's totally normal for your mind to wander from time to time.
Trust yourself to explore whatever you're most drawn to in this moment.
Let the attention drift from place to place.
Move the focus from the body to the senses.
Open the ears to sound.
Notice the temperature of your skin.
The feeling of clothes on your body.
Can you detect any smells in the air?
Notice the gentle rise and fall of the belly as you breathe.
Drawing inwards once more,
Check in on how you feel.
Are there any noticeable differences in the mind or body from where you started?
There's no desired outcome,
Just the opportunity to explore what's going on just beneath the surface.
For the last few precious moments,
Soak into any feelings of relaxation or calm that you've cultivated.
I'll let you know when it's time to come back.
As we draw to a close,
Take three nourishing deep breaths.
Deep breath in through the nose,
Open the mouth and let it go.
In through the nose and out through the mouth.
Last one.
Deep breath in,
Long slow breath out.
Gently wriggling the fingers and toes,
Bringing some energy back into the body and opening the eyes when you're ready.
Your time of meditation is complete.
