Too bad you're dead mere Thank you for joining me today.
My name is Amanda and I wanted to be your guide for the next half hour while we rest and recharge together.
If you haven't already done so,
Please make sure your devices are on silent,
With even the vibrations turned off,
And make sure you're sitting in a comfortable position in a place where you won't be disturbed.
I invite you to close your eyes and make yourself comfortable in the chair that you're in.
To lean into it and let it support you.
Letting your back,
Your legs and your feet give their weight to the supports beneath them.
Letting your hands rest freely in your lap.
Letting your shoulders put down any weight they've been carrying and just slump into this moment.
Really just surrendering to gravity and feeling it pulling you deeper into the chair that you're sitting in.
Taking a bit of time to just notice the natural rhythm of your breath.
Arriving here into this moment and acknowledging what it's taken to get you to this point in your week.
I really admire you for dedicating time in your day to pause.
Remembering that whatever happens during this meditation,
Wherever your mind roams,
It's completely okay.
That's what your mind does.
It's completely natural for thoughts to come and go.
We'll start by gently guiding our breath down into our belly now.
Feeling your belly rising with each inhale and falling with each exhale.
Just continuing at your own pace.
Now,
Starting to lengthen your exhale to be longer than the inhale.
There's no need to be precise.
Simply setting an intention to have your exhale longer,
Even just slightly.
You're not straining in any way.
You're not exhaling to the point of discomfort.
Just a slightly longer exhale than inhale.
With each lengthened exhale,
Feeling your body softening,
Loosening and sinking into the support beneath it.
Imagining any excess tension melting away with each lengthened exhale.
When your mind roams,
Don't be hard on yourself.
That's part of the journey.
That's your mind clearing itself up and making connections.
Just effortlessly returning your awareness to resting gently on your anchor,
Which right now is your breath,
But it could be your body or the sounds of my voice or the music.
Just resting there until your mind inevitably roams once again.
Keeping your eyes closed,
You can let your breath return to a natural rhythm.
Joining me now while we scan our bodies with our mind,
Releasing any built up tension that we might discover in the process.
I'll guide you through the body,
But if you notice you're holding more tension anywhere,
You're welcome to pause there for as long as you need to and catch up in your own time.
We'll begin at the top of the head,
Noticing if you're holding any tension in your scalp and just imagining that it's softening and seeping away.
Dropping your eyebrows away from each other,
Letting them soften.
Allowing the tiny muscles around your eyes to rest and release any worries they're holding onto.
Bringing your awareness to your jaw,
Noticing if you're holding any tension at the back of your jaw or more towards your chin.
Letting your tongue soften in your mouth.
Dropping your neck to relax under the weight of your head.
Dropping your shoulders,
Letting them slump away from your ears.
Seeing any tension that's collected there and just imagining it softening.
Bringing your awareness to your chest,
Where your heart is.
Offering a moment of gratitude to your heart for beating endlessly.
Noticing again how your belly is rising and falling with your breath.
Finding your lower back the space to release any tightness or tension.
Moving slightly if you feel like that will take any pressure off.
Seeing where your legs are meeting the chair,
How they're being held by the chair.
Being aware of the bend in your knee.
Finally noticing the soles of your feet and the connection they have with the ground.
Expanding your awareness back to your entire body now.
Feeling your body in this chair and in this chair.
Resting your awareness just on your heart now and noticing the natural rhythm of the ever present beat.
Using your hand on your chest if it feels right.
Seeing the soft sound of the beats of your heart reach your ears.
Looking for it inside of yourself.
Becoming aware of the rhythm of your body as your heart pumps life through your limbs.
We'll be using our heart as our anchor for the rest of our meditation.
But if that's not easy for you,
Just using the sounds of the music that you can hear as your anchor.
Remembering that when your awareness naturally drifts away to thoughts or memories or noises and you happen to notice,
You can very gently guide your awareness back to your heart again or the music using no effort whatsoever.
You're just following a simple process.
Resting,
Roaming,
Realising and returning.
You've got nowhere to get to,
No state to achieve.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
Whenever you happen to become conscious of your thoughts,
Gently guiding your awareness back to your anchor,
Which is either the softly beating heart in your chest or the music that you can hear.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
Simply resting for the last few minutes while you allow the effects of your meditation to slowly sink in.
Just enjoying the feeling of being calm and relaxed in this moment.
You've got nowhere to go.
You've got nowhere to go.
You've got nowhere to go.
Simply starting to deepen your breath now.
Feeling whatever the tips of your fingers are pressing against.
Noticing again the soles of your feet and what they can feel.
Perhaps wiggling your toes.
Moving your tongue in your mouth.
If it feels right,
Stretching your head from side to side.
Keeping your eyes closed for as long as you need to.
Or you come back into your body and become aware of your space once again.
If you want to talk about anything that came up for you in this meditation,
I'll be here.
And whenever you're ready,
I'll be here.
It's been an honour guiding you today.
My name is Amanda and I hope you take these feelings of relaxation with you for the rest of your day.
