You Take a couple of minutes to settle Relaxing your body stretching where you need And find a really comfortable way to sit.
Maybe leaning against something tall or lying down Really take the time to invest in a shape,
A position that feels comfortable where you can rest Once you feel comfortable and settled we start by relaxing the inner body I'll guide you through your body And as we go through purely allow each place to rest Relax any really excess tension where you can So we start with the shoulders Let your shoulders really drop back heavily It might help to take a few sighs,
A few breaths out through your mouth We acknowledge that arriving in meditation is a process It doesn't happen immediately So we allow time As we go through a nice image is watching water settle You can imagine the movement of choppy water Over time sediment sinking The water becoming clearer Start to feel your body settling externally and your inner body A sense of your own presence growing And acknowledging that this is a time you've set aside for yourself To be here fully To recharge With every exhalation your shoulders continue to relax back and down And you allow that settling,
Releasing feeling to spread through your whole body Allow that feeling now through both your arms Your hands rest comfortably wherever they are Really feel your shoulders and both arms relaxing Follow that through into your hands Every finger Can you sense even presence in the palms of your hands Like a natural warmth As you continue to relax your body step by step Connect also with breath Notice your breath flowing in And very freely releasing out every time Relax now your back where you can Staying upright,
Alert enough to feel wakeful And yet softening around the edges Finding that balance of awake and yet restful attention Soften all the muscles in your face Spread that softness through your belly A lightness in your chest floating up a little A sense of spaciousness all around your heart And the yoga tradition that is your centre Continue now through your lower body Feel your hips heavy Your own connection to earth Relax both legs fully Continue down into your feet And for a moment every toe Feel the tops of your feet And the soles of both feet And invite that sense of rest to fill the whole of your body Inviting tensions to get soft Exhaling every more with every breath out And as the body becomes more and more relaxed there's a sense of being able to let go of the body To stop interfering so much to let it rest and be as it is Sometimes even sensing a merging of what feels like the limits of the body The boundaries melting with the outside So that rather than physicality we're sensing more presence Or the inner body,
The internal space As the body rests more you become more able to feel your breath So now we move to breath awareness Notice the flow of your breath as you inhale And as you exhale each time Using a real simplicity of experience The breath flows in Releases freely out And we let that be enough right now Notice the effects of distraction All the different places your mind wants to push and pull externally And invite all of that to settle Guiding that into the experience of breath flowing in And filling out Thoughts do continue to rise and fall So when that happens just relax,
Let it be okay It's completely natural Over time you'll notice spaces growing between thoughts Now that to be a place your mind can settle and invite Moving into that quietness This can also be a space to listen Noticing what internally wants your attention So acknowledging that Returning to breath time and time again Everything that is right now is part of your experience The sounds also that are part of the space you're in The different feelings and thoughts that inevitably move How does it feel to witness everything?
To be here very deeply,
Very fully Without needing to react right now?
A real settling back into what feels like your centre Succumbing back into that anchor of breath Softness of your body Children sleeping Notice the lightness of your heart and sense of spaciousness.
Notice the lightness of your heart and sense of spaciousness.
Notice the lightness of your heart and sense of spaciousness.
Notice the lightness of your heart and sense of spaciousness.
Notice the lightness of your heart and sense of spaciousness.
Notice the lightness of your heart and sense of spaciousness.
As you breathe more deeply,
Really let that fill every cell.
And as you move on with your day,
Know that this space is always available to you.
Connecting with breath,
Taking short pauses,
Returning back home to your centre.
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