Welcome to this meditation.
It is lovely to have you here.
Thank you for dedicating time and energy in your wellbeing.
This session is an invitation to bring you back to stillness by creating a space in your mind.
To begin with,
Please be seated and comfortable with your shoulders soft and your spine long.
Try to feel yourself tall but also relaxed.
Rest your hands on your legs.
And when you feel ready,
Softly close your eyes.
Try to stay comfortable and gently alert.
Now connect with your breath.
Observe your breath with curiosity as if it was the first time ever that you noticed your own breath.
Stay with your breath.
Enjoy the flow of your breath knowing that your breath is one of the best tools you have to slow down and to calm down your nervous system.
Inhale.
Notice the air softly coming into the nostrils.
Exhale.
Notice the air coming out the nostrils.
Take a long in breath and feel expansion in your torso.
Take a deep out breath.
Enjoy the softening and releasing.
Notice the rhythm of the breath in your own body.
The belly expanding with the inhalations and the belly softening with the exhalations.
Very gently make sure that you are directing the air to the belly to activate diaphragmatic breathing,
Belly breathing,
Which also activates the relaxation mode.
Your diaphragm supports your breath but it also massages the internal organs and it massages an important nerve,
The vagus nerve,
That switches on your rest mode.
Now I invite you to combine a simple breathing exercise with a very simple physical exercise.
If it doesn't feel right for you,
Please stay with your natural breathing.
In any case,
Try to keep your breath diaphragmatic,
Soft and long all the time.
So when you are ready,
Take a deep full inhalation and a deep long exhalation through the mouth.
Again,
Deep long inhalation and a deep full exhalation through the mouth.
With the next inhalation,
Make fists with your hands and bring the toes up.
Engage all the muscles of your body.
Feel the tension.
Then exhale through the mouth,
Releasing all that tension.
Again,
Inhale,
Make a fist,
Toes up,
Exhale through the mouth,
Deep releasing.
One last time,
Inhale,
Make a fist,
Toes up,
Be aware of the tension in your body.
Exhale through the mouth,
Releasing all the tension in your body.
Return to your natural breathing and stay with your breath.
Breathe through the nose,
Allowing the breath to be soft,
Even,
Long and natural.
Keep your body soft and relaxed.
Make the breath your focusing point.
And when you notice that your attention has gone somewhere else,
Don't worry,
Gently and nicely return to your breath.
Don't resist your mind,
Don't fight with your own mind,
Rather notice where your mind is.
And when you notice,
It is distracted,
Lost in self-talk,
Planning,
Remembering,
Analyzing.
It is wonderful that you are aware of it.
And then gently return the attention to your breath.
Enjoy the rhythm of your breath and allow your breath and the sound of the ball to take you to a natural state of stillness.
Take a deep inhale.
A deep inhale.
A deep exhale.
When you feel ready,
Slowly come back to your body,
Gently and softly move your legs,
Your arms,
Toes and fingers.
Take a moment to register the feeling of stillness.
Enjoy it.
Feel deeply the sense of calm,
Balance and harmony.
Hopefully,
You feel much more grounded and present.
Now bring the hands together.
Grab your hands for a moment and then bring them in front of your eyes.
And when you are there,
With this warmness in front of your closed eyes,
Bring a feeling of gratitude to your body and your mind for taking you through this session.
And as you open your eyes,
Embrace this nice feeling of peace,
Harmony and stillness and allow them to stay with you for the rest of your day.
Have a lovely rest of the day.
Namaste.
