Hi and welcome to this guided mindfulness meditation.
So let's start by finding a nice comfortable meditation posture.
You can be sat cross legged or with one foot in front of the other in a nice easy pose.
Place the backs of your hands down on your thighs or your feet.
Take a deep breath in.
And on your exhale gently close your eyes.
And you can imagine you're like a tree starting to grow upwards ever so gently.
Lifting up from the crown of your head.
Growing nice and tall.
And then drop your shoulders down away from your ears.
Check that your jaw is parallel to the ground.
Relax all the tiny muscles around your eyes.
And become nice and still.
As you begin to shift your awareness into your internal landscape.
Just feeling into your body exactly as it is right now.
Are there any areas that feel spacious and open?
Or any areas that feel tight or constricted?
And then I invite you to find a place in your body that feels quite loud now or dominant.
See if you can tune into that area and feel what's there.
And then slowly move your awareness to an area in your body that feels quite quiet right now.
Maybe even numb.
Locate that area now and rest your attention onto that space.
And then slowly move your awareness to an area in your body that feels quite loud now.
And then let your awareness rest on all the space inside of your body.
Focusing on your body as a whole.
And then moving your awareness to the space outside of your body.
Perhaps to the space in the room that you are in.
Or even further,
The space in your whole house,
In your local area or all the space outside of your body.
And then start to listen.
To listen to the space inside of your body.
And then start to listen.
To listen to any sounds going on in the space around you.
Allowing all the sounds to simply float and flow through your experience without judging or labelling anything.
Just listen.
And tune in to the most distant sounds that you can hear right now.
And then start to listen to the closest sounds that you can hear right now.
Maybe it's the sound of your own breath.
As you rest your attention onto your breath,
Just watching your inhales flow into your exhales.
And exhales back to the inhales without changing anything.
Just allowing your breath to be exactly as it is.
And on your next inhale,
Follow your breath into your body and rest your attention onto your heart.
And you can place one or both hands onto your heart if you like,
Or the heart centre in the middle of the chest.
And notice the rhythm of your heart beat.
Feel the warmth of your hand against your body.
And start to notice what emotions are present for you right now.
Maybe it's something you've brought with you onto your mat today,
Or maybe it's something that's come up during this meditation.
Just feel what's there and allow everything to be present.
Sometimes we tend to stuff down or distract ourselves from our emotions.
And I just want you to know that it's okay to feel all of them right now.
Give them space to be turned towards them.
Give yourself permission to feel fully.
You're doing really well.
The last few moments here.
And you can release your hand down if you like and take a nice cleansing breath in.
And exhale completely.
And release your meditation.
Just take a moment to see how you feel now,
As there's been a shift from when you first started this meditation.
What's changed,
What's different?
Then you can bring some movement back to your fingers,
Maybe you twitch your nose,
Stretch your yawn if you feel like it,
And whenever you're ready you can blink your eyes open and come back to the space that you're in now.
Thank you so much for practicing.
If you feel like sharing perhaps one word how this made you feel,
You can do that below.
Just taking that time to be still and to feel is so powerful.
So thank you so much for practicing with me today.
Have the most amazing day.
