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,
Either on a chair with your feet flat on the floor or cross legged on the ground.
Take your time to tune into this moment and into your body.
Start to draw the attention inwards as you simply notice the natural ebb and flow of your breath.
Each inhale welcomes a sense of calm and each exhale encourages a sense of groundedness.
Now take some deeper breaths,
Keeping the chest still but expanding the belly.
Fill the belly up with as much air as possible.
Imagine the breath rolling up like a wave from the bottom of your pelvis all the way up to the chest.
And then,
Just as slowly and mindfully,
Letting the wave of breath roll back down as you breathe out.
Take a few more rounds of this slow,
Smooth,
Conscious breath.
On the next breath in,
Count to three.
Next breath out to a count of six.
Breathing in to a count of three.
Breathing out to a count of six.
Study this pattern for the next few moments.
One,
Two,
Three.
One,
Two,
Three.
Now an invitation to extend the inhale further to a count of four and the exhale to a count of eight.
Make sure the breath remains smooth and steady.
Breathing the body as you fill up with air and softening and grounding as you empty the air out.
Take a few more conscious rounds of this deeply nourishing breath.
Let go of any effort now,
The breath returning to its natural rhythm.
Imagine the edges of the body dissolving into the space around you as you slip into a soothing stillness.
Let go of any effort now,
The breath returning to its natural rhythm.
As we draw to a close,
Notice how the body and mind are feeling,
Absorbing any lingering sensations of calm.
Gently wriggling the fingers and toes,
Bringing some energy back into the body and opening the eyes when you're ready.
Your time in meditation is now complete.
