Hi,
This is Andrew Johnson.
This meditation is better in a seated position.
So take a few moments to make yourself comfortable sitting down,
Feet flat on the floor,
Hands resting on your lap,
And your back relaxed but upright.
Taking a nice gentle deep breath in and out as you close your eyes.
Just allowing your eyes to close.
And firstly just noticing any parts of you that are not here in this moment,
In this stillness.
Parts of you that may have been thinking about the future,
Or parts of you that were remembering the past.
Bring every part of you here in this moment.
Bring every part of you back to this place and this time.
Here in this moment.
And following your breathing.
In and out.
Just following the breathing.
No need to change it at the moment.
Just being aware of it.
The flow in and down and up and out.
And notice how as you follow your breathing.
You're starting to slow down.
Starting to relax.
Starting to gain access to this familiar sensation of stillness.
You may notice now,
When I mention it,
The weight of your hands resting there on your lap.
And simply by noticing the weight of your hands and your arms.
You can imagine the muscles in those areas relaxing.
At their own pace.
In their own time.
Switching off.
Releasing.
Relaxing.
It's nice to know that there's absolutely nothing you have to do.
Just relax.
At your own pace.
In your own time.
Relax.
The weight of your arms and hands.
Transferring now into the thighs.
Simply allowing the thigh muscles to switch off.
To relax and release.
Softening.
Loosening.
Switching off.
Notice what that does to your knees.
You can feel a little heaviness there.
And moving down into the calves.
Releasing and relaxing.
Notice what that does to the ankles.
And down into the feet.
Releasing and relaxing the feet and the toes.
Notice the thighs and the knees and the calves and the ankles and the feet and the toes continue to relax.
You can feel a stronger connection between the feet and the floor and the ground beneath.
You feel that connection.
Some people even like to imagine that there are roots growing out of the feet.
Energetic roots that move down from the feet into the earth below.
However you sense that connection,
Just go with it.
And holding that connection there.
Move back to the breathing.
In and down and up and out.
If it feels comfortable and natural,
Touch the tip of your tongue onto the roof of your mouth just behind the teeth.
And notice what this does to the flow of your breathing.
Taking your breathing deeper now.
Down into the diaphragm.
Down into the stomach.
Down into the belly.
Being gentle.
Allowing it to happen.
Taking the breathing deeper.
Good.
Simple.
Easy.
Gentle.
Slow.
Deep.
Breathing.
Now I want you to take a few moments and do a little body scan from the top of your head down to the tips of your fingers.
Down to the bottom of your feet.
I want you to notice any unnecessary physical discomfort or unease.
Noticing any unnecessary physical discomfort or unease.
Can you notice any areas of discomfort or unease?
Take a deep breath in.
Imagine that you're breathing healing energy into that area.
And as you exhale,
Imagine the discomfort or unease moving down and down and down through the legs,
Down into the feet and out into Mother Earth.
So as you notice any areas of unnecessary discomfort or unease,
Breathe in,
Adding positive energy and comfort to that area.
And breathe out and allow the discomfort or unease to simply melt away down,
Down into Mother Earth.
Find a few moments now,
Following your breathing and releasing and relaxing any discomfort.
Good.
Never be fooled by the simplicity of these gentle techniques.
Your unconscious mind knows what you're doing as you follow the breathing and release discomfort.
Now taking a few moments,
I want you to do another little scan,
But this time focus on thoughts that have been giving you discomfort or unease.
For many of us,
These thoughts are tiresome and relatively trivial.
Repeating recurring thoughts of no real value.
Focus on those unnecessary,
Unneeded thoughts that may have been causing you discomfort or unease,
And with every inhalation,
Connect those thoughts and with every exhalation,
Allow them to dissolve and move down,
Down through the body,
Down through the legs and down through the feet and into Mother Earth.
Spend a few moments now connecting to and lovingly dissolving those unnecessary,
Unneeded,
Repeating recurring negative thoughts,
Allowing them to simply drain away with every out-breath.
Good.
Now finally,
I want you to think about a habit that you've been trying to break lately.
An unneeded,
Unnecessary habit.
I want you to put your awareness on that habit.
Notice it,
Sense it,
See it,
Feel it.
It doesn't matter what shape or colour or energy it has.
As you inhale,
You're loosening that habit,
Cutting the cords,
Keeping it in place.
As you exhale,
The habit is shrinking,
Losing its hold over you,
Becoming smaller,
Less energised,
It's starting to become smaller,
Less connected to you.
And with every out-breath,
That habit is becoming smaller,
More disconnected,
Less powerful.
It's starting to move down,
Down,
Down through the body,
Down through the legs and with some gentle,
Slow exhalations,
You lovingly let go of that habit.
Going through the feet,
Down into Mother Earth,
Spend a few moments dissolving and letting go of that habit.
Good.
And retaining the connection now for a few moments between your feet and Mother Earth.
Spend a few moments inhaling natural,
Healing energy,
Bringing that energy up through the feet with each inhalation.
Recharging,
Rebuilding,
Revitalising every cell and atom and fibre of your being.
Spend a few moments following your inhalations now and re-energising.
Good.
You're feeling calm and contented,
Cleansed and re-energised,
Safe and comfortable and relaxed.
Your mind is calm and clear,
Your nerves strong and steady,
Your body deeply relaxed.
And as we move towards the end of this recording,
Afterwards you'll find that you're feeling more aware,
More alert,
More energised,
More focused.
It's as if you've had a good,
Refreshing,
Recharging sleep.
And so coming back to the moment now,
Coming back to the present and bringing back positive,
Healthy resources.
Coming back up,
Re-entering your body.
Wiggle your fingers and toes,
Coming back up.
Take a deep breath in and out.
Eyes open.
Wide awake,
Wide awake,
Rested,
Refreshed,
Recharged.
