Welcome to a short guided meditation,
Helping you to ease the mind and calm the body.
Find a comfortable position seated on the floor.
If there's any discomfort in the lower back,
Feel free to pop a pillow underneath the hips.
Take your time to settle into this moment.
And when you're ready,
Gently closing down the eyes.
Begin to sense a heaviness descending into the hips and pelvis.
As the spine grows tall,
The shoulders naturally melt away from the ears.
Let's release some tension from the neck and shoulders.
The left ear moves towards your left shoulder.
You should feel a gentle stretch on the right side of the neck.
And take some long,
Slow,
Smooth breaths.
Feeling any tension ebb away with every exhale.
And taking three more breaths just as you are.
Then move the chin towards the left shoulder.
Notice how the position of the sensation changes.
Make slight adjustments until you find a spot that feels good for you.
Right shoulder is heavy.
Right arm relaxed,
Hanging loosely from the socket.
And taking some long,
Slow,
Deep breaths.
Feeling the tension begin to melt away with every breath out.
Take a few more rounds of restorative breath.
The head gently floats back up to the centre.
Let's travel across to the other side.
Right ear moves towards right shoulder this time.
And as you pause here,
Breathing deeply into any sensations of tightness or tension that are emerging.
This position can feel especially good if you've been looking down at a laptop for some time.
Enjoy taking three more deeply nourishing breaths here.
Chin now drops down to the right shoulder.
And spending some time here simply breathing.
Left shoulder is heavy.
Left arm relaxed,
Hanging loosely from the socket.
And when you're ready,
Head gently comes back to the centre.
And on the next inhale,
Hugging the shoulders up towards the ears.
And on the exhale,
Letting them soften and heavy back down.
Do this three more times with the breath.
Breath in,
Shoulders rise to the ears.
Breath out,
They soften back down.
Two more rounds.
Then coming into stillness.
Become aware of how the breath travels in and out of the body.
Noticing how the body welcomes every breath in and softens with every breath out.
Simply be here with the natural breath as you slip into stillness for a few precious moments.
Allow the experience to unfold naturally.
There's no need to try and force anything.
Music Music Music Bringing some deeper breaths back into the body.
And take a moment to notice how you're feeling.
Vigorously rubbing the palms of the hands together to generate some heat.
Placing the hands over the eyes and feeling that warmth energise the whole face.
And you can do that a couple more times.
Opening the eyes when you're ready.
Your time in meditation is complete.
Music
