Welcome to meditation number 3 in the 30 day challenge.
Find yourself in that quiet comfortable spot in your meditative position.
Remember the key requirement is comfort.
So make sure you're comfortable and you can sit in this spot almost perfectly still for the next 25 to 30 minutes.
So as you find yourself in that location just check in that your back is comfortably straight.
Check in that you have a nice solid base and ensure that your focus behind the eyelids is soft.
And as you relax into that position,
Not yet but in a moment you're going to take three deep breaths.
And as you exhale you're going to allow the day,
The tension,
The worries,
The concerns to be released from the body on the exhale.
So take a big breath in and let it all go.
Letting out a gentle sigh or maybe a moan as you let all of that go.
Two more of those.
And one more deep breath and on the exhale noticing the shoulders falling away from the ears as you continue to relax.
Bringing the awareness now to the flow of air over the top lip.
Noticing the movement of air as you breathe in and out.
Also noticing that as you inhale the air flowing out of the top lip is cool and on the exhale the air is warm.
Just allow your awareness to stay.
Focus on the space just above in front of the top lip.
Noticing the flow of air.
Cool on the way in and warm on the way out.
And maintain that awareness for the next eight breaths.
And on the next breath expand that awareness to include the expansion and contraction of the abdomen.
So that you are now simultaneously aware of the breath flowing over the top lip.
Cool on the way in and warm on the way out.
The abdomen expanding on the inhale and contracting on the exhale.
Very good.
Now let that go.
Let all of that go.
Returning to the breath.
Beginning to call to mind that place in nature that you have a special connection to.
You know the one.
And in the minds eye begin to build a picture of that place.
Find yourself there.
And as you do notice the colours of that place.
Notice the richness of the colours.
The many different shades and hues.
Notice the play of light.
Shade.
Reflection.
Layers and layers of colour.
Some dull.
Some bright.
Notice movement.
And when you are fully aware of the rich tapestry of colour at that place.
Begin to notice the sounds.
Notice the tone and the timbre of those sounds.
Notice the direction they come from.
Notice the volume.
Become aware of the many different sounds of that place.
Perhaps even become aware of the sound of silence of nature.
Behind all of the other sounds.
Becoming aware of the fullness of the sound of that place.
And now adding to that scene.
The feelings of that place.
Notice the temperature on the skin.
Perhaps there is the movement of air on your face.
Reach out and touch something.
And notice whether it is warm or cold.
Wet or dry.
Smooth or rough.
What is under your feet?
How does that feel?
Notice the many many layers of touch and feeling of that place.
Reflecting finally on how it feels inside to be there.
And when you have fully explored all the feelings of that place.
Combined with the sounds and the sights of that place.
Begin to feel gratitude for its existence.
Feel the gratitude and love in your heart for that place existing.
That you can go there and connect with it.
And when you can feel true deep gratitude in your heart for that place.
Send that feeling all the way down to the centre of the earth.
Being grateful for the earth for providing that place.
Sending those feelings of love and gratitude all the way down to the centre of the earth.
And wait for something to come back as it always does.
As you allow that connection to continue.
Begin to reflect on the joys in your life.
Reflect on the fact that you are able to feel the sun on your face.
The wind in your hair.
Your feet in cool water on a hot day.
That you can share a special moment with someone.
That you can laugh,
Smile and love.
Reflect for a moment on the fact that there are people you can love and who love you.
And what a joy it is to have those experiences.
What a joy it is and a gift to wake up every day.
See the sunshine.
Hear the birds.
And breathe the air.
And when you can feel gratitude for the fact of life.
For the fact that you are in this existence.
And have the ability to experience the highs,
The lows and all that life is.
Open up your heart and feel love and gratitude for life.
And send that love and gratitude to your God.
Whoever,
Whatever that may be.
Your creator,
Your universe.
Whatever it is for you.
Send that sense of love and gratitude.
Send it out.
To the source of all life.
And wait for something to come back.
As it always does.
And as you allow that connection with the earth and the source of all life to continue.
Begin to feel gratitude for yourself.
And acknowledge that you are doing the best that you can.
Notice all you have done and all you have achieved.
All the people whose lives you have touched.
Maybe only a small way.
And reflect on the fact that you have successfully got yourself to this point in life.
Often faced with challenges.
Obstacles and roadblocks and still you have kept on showing up.
Being.
And being.
And when you can feel some love and gratitude for yourself.
It's time to reflect that back onto yourself.
And you can do that by getting a picture of yourself in your minds eye.
Surrounding that picture with love and gratitude.
No judgement.
No right nor wrong.
No other place to be.
Surround that picture of you with love and gratitude.
Allowing the connection with the source of all life.
And the earth to continue and add to that connection.
Noticing the space at the top of the breath.
The top of the inhale.
And the space at the bottom of the exhale.
And as you notice those spaces.
Leaning into them.
Lean into that space.
Allowing it to expand.
That's right.
Leaning into that space allowing it to expand.
Becoming aware again.
Of the space at the top of the breath and the bottom of the breath.
And leaning into those spaces.
Allowing them to expand.
And as that space expands.
Allow it to totally surround you.
So you're totally surrounded by that space.
And lean into it.
And if any time you find yourself wandering off.
Following thoughts that's okay.
When you become aware of it.
Gently allow yourself to return to the space.
Allowing the thoughts to slide by.
Like clouds in the sky.
And staying in the space.
Allowing the space to surround you.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Allowing you to be aware of it.
Beginning to come all the way back now.
Letting all of that go and returning to the breath.
Noticing the flow of breath over the top lip.
That's right.
Coming all the way back to the breath.
Following the breath in through the nose.
Up through the sinuses.
Down into the lungs.
And as the abdomen contracts the air coming back up from the lungs.
All the way back to the sinuses.
Out through the nose and over the top lip.
Becoming fully aware of the full cycle of breath.
In and out.
Adding to that awareness now.
Where clothing rests on your shoulders.
What your back is touching.
Becoming aware of the parts of you in contact with the floor.
Notice where your hands are laying.
Notice what the hands are touching.
Becoming aware of the movement of air around the face.
Becoming fully aware of the body now.
Coming all the way back and becoming fully aware of the body.
Wiggling the fingers and the toes.
Beginning other small body movements.
And when you're ready taking a big breath in.
And letting it out.
Perhaps you'd like to have a big stretch.
And when you're ready slowly open your eyes.
Bringing back with you that sense of peace and space.
And taking it with you into your day.
Welcome back and have a great day.
Bye now.
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