Welcome to this guided meditation by Ashley Hunt.
Just starting by making yourself really comfortable.
You could be lying down,
Seated in a chair or with your back against a wall.
What's most important is your comfort.
Releasing any agenda or expectation of this meditation.
And starting by simply bringing your attention to your surroundings.
Your meditation practice is not an escape.
It's a reminder to be where we are.
It's a reminder to be in this moment.
So using all five senses,
Taking in your surroundings.
And when you're ready,
Shutting down the eyes and simply observing what's going on in your mind.
What's going on in your body.
Noticing any thoughts,
Any feelings,
Any sensations.
Completely without judgement.
Noticing if one thought is leading to another which is creating a story.
And every time you recognize this,
Just coming back to this moment.
Recognizing that the past does not matter.
That the future is not important.
All that matters is right now.
All that matters is this moment.
Acknowledging any resistance.
Any part of you that doesn't want to be here.
Any part of you that is craving distraction.
Just noticing this resistance.
And not trying to block it out.
Just allowing it to be there.
And moving towards acceptance.
Noticing that things are exactly as they should be.
That everything is moving in its own time as it should be.
And that you are exactly where you need to be right now.
Bringing your attention to your breath now.
And without changing anything,
Just noticing what it feels like to breathe.
Noticing how your breath feels as it flows through your body.
Noticing the slightly cooler air that enters through your nose.
The slightly warmer air that leaves.
Noticing where else in your body this breath travels to.
Feeling as if it's the first time you've ever taken a breath.
And notice how just by simply watching your breath it naturally starts to slow.
Seeing your breath to settle into a natural rhythm.
Let your body tell you when to breathe.
You're not trying to take deep breaths.
You're taking slow and steady breaths.
And now consciously trying to draw that breath into the belly.
Noticing how your belly expands and contracts as you breathe.
Finding to focus this movement into the belly.
And seeing if you can keep your chest and your shoulders relatively still.
Simply spending a few moments here watching your belly rise and fall.
Feeling relief in the fact that at this time you have nothing else to do.
Nowhere else to be.
You just need to be here and breathe.
In a world full of to-do lists and endless obligations.
Enjoying this time to yourself.
Simply breathing.
Knowing that it's okay to become distracted to have thoughts.
That your aim here is not to switch off your mind or clear it completely.
The process of meditation involves becoming distracted and then noticing that you've become distracted and bringing your attention back to your breath.
Meditation is doing this over and over.
Every time just coming back to your breath.
Bringing back to this moment to the here and now.
Bringing your attention to your body now.
I want you to imagine water as it flows through your body.
And as it goes feeling a cleansing sensation.
Releasing any tension,
Any discomfort,
Any pain.
So imagining this water now.
As it makes contact with your body through the very top of your head.
Feeling it trickling down your face.
Through your forehead.
Your eyebrows.
Your eyes.
Your cheeks.
To your jaw.
And as it goes any tension dissipates.
Your muscles completely relax.
Feeling the water now moving down your neck.
To your shoulders.
And allowing it to trickle down your arms.
Through your elbows.
Into your forearms.
Through your wrists.
Into your hands.
And into each and every finger.
Allowing it to move now through the chest.
Across and down the back.
Simply making its way into the belly.
And moving through the hips.
Into the thighs.
Through the knees.
The calves and the shins.
Your ankles.
And finally making its way into the feet.
The heel.
The arch.
The balls of your feet.
And then each and every toe.
Allowing this water to weigh your body down.
Feeling the weight of your body as it sinks into the ground or into a chair.
Now imagining light entering your body.
This time through your feet.
And allowing this light to awaken your body.
Allowing the light to enter through your toes.
Travelling through your feet and up your legs.
And as it goes it's providing your body with energy.
Making its way through your knees.
Up to your hips.
And it's as if all the muscles in your body are switching back on.
They're coming alive.
Your body is awakening.
Moving through your belly.
Into your chest.
Into the arms.
Up through the neck and finally into the head and the face.
Feeling your entire body glowing now.
Feeling the energy pulsing through your body.
Taking a moment to feel grateful for your body.
What else are you grateful for?
Reminding yourself that you have everything that you need.
Feeling an overwhelming sense of gratitude.
Knowing that nothing needs to change for you to be happy.
Knowing that you are completely happy with everything that you have in this very moment.
With everything that you've done and with everything that you have achieved.
You are exactly where you need to be.
Coming back to your breath and staying here with your breath for as long as you need.
I hope you enjoyed this meditation.
I'm Ashley Hunt and feel free to come and visit me online at ashleyhuntwellness.
Com.
