Welcome to a short guided meditation,
Helping you to ease the mind and calm the body.
Let's begin by finding a comfortable seated position.
It doesn't matter what this looks like,
As long as you're okay to be here for the next few minutes.
Once you've landed,
Start to settle into the body,
Closing down the eyes when you're ready.
Take a long,
Slow,
Deep breath in through the nose,
And out through the mouth.
Two more times.
In through the nose,
And out through the mouth.
All round in,
And out.
We'll begin the body scan by bringing attention to the middle of the forehead,
Awareness spreading down to the ears.
Eyes are heavy in their sockets.
Eyelids are smooth.
Softening the cheeks.
Inner cheeks.
Noticing sensation in the mouth.
Teeth.
Gums.
Tongue.
Taking in the entire face,
Imagining it's soft,
Peaceful,
And calm.
Chest feels broad and open.
With every exhale,
The shoulders sink further away from the ears.
Gums rest heavily from the socket.
Become aware of sensation in the palms of the hand.
Connect to the rhythm of your unique breath as the chest rises and falls.
As the body breathes,
Feel the whole belly soften and relax.
Awareness moves down to the heaviness of the hips and pelvis.
You may start to feel a deep sense of groundedness,
Feeling fully supported and held by the earth or chair beneath you.
Become aware of the upper legs,
Lower legs,
And the feet.
Taking in the whole body as one.
Imagine the body is feeling rested,
Grounded,
And deeply peaceful.
Allow yourself to melt even deeper into the body.
Bones are heavy.
Muscles are soft.
Stand here in precious stillness for the next minute.
Let the mind drift and the body settle.
Let the mind drift and the body settle.
Bring some deeper breaths back into the body.
As we draw to a close,
Notice how the body and mind are feeling,
Absorbing any final sensations of calm.
Gently wriggling the fingers and toes,
And bringing some energy back into the body.
Opening the eyes when you're ready.
Your time in meditation is complete.
