So we're going to start with our bell sound,
So just really starting this morning by tuning into the sound of the bell.
So you will probably be lying down and maybe it's the morning and the first thing I want you to do is just take a moment to tune in with how your body's feeling right now,
Your physical body.
So just bring your awareness across from your head down to your feet and just notice if there's anything in your body that stands out to you.
And then from there,
Just taking a moment to shuffle around a little bit and find a little more comfort in your physical position.
So take a bit of time lying there to just get that little bit more comfortable.
And then just touch base briefly with your state of mind,
Your thoughts.
Maybe your thoughts are straight away really busy and racing or maybe you're quite groggy and sluggish in your thoughts.
Just noticing the quality of your thoughts,
Your state of mind just now.
And then just noticing or noticing your breathing,
Watch your in-breath and your out-breath for a few breaths and just notice what's naturally happening with your breathing.
And then I'd like you to just bring your hand down to your belly or your diaphragm and just start the breathing part today by taking three or four small handful of quite deep breaths where you breathe deeply right down into your hand.
And you might even sigh out and breathe out softly and deeply through the mouth.
Just do a handful more like that,
A really deep breath in right down to your hand.
And a nice soft sighing breath out through the mouth.
Three more like that just at your own breathing rhythm,
Really deep breaths.
And then just starting to let your breath find its own natural rhythm.
So be aware of your hand on your diaphragm or on your belly,
Abdomen,
But don't force the breath down there,
Just have that awareness and now letting the breath do its own natural flowing thing.
And just keeping bringing your awareness back to your hand.
And then just going into your breathing,
Your in-breath and your out-breath.
And then while you're doing that breathing I'd like you to just add one more element to the practice,
A visual element.
So I'd like you to imagine some light or sunshine shining down on you.
Just imagine the qualities of that light or sunshine,
The qualities that you would choose so it might be warm.
You might be feeling like that light's filling you up or maybe it's focused to one particular place where you feel you need some healing or energy from that light.
So just imagine a sunlight shining down on you,
Filling you where you need it.
And just floating naturally between these points of awareness so you have your hand on your abdomen or your diaphragm,
Your breath flowing nicely in and out.
With the breath you've got that sunlight shining down on you.
Just going to leave you for a minute or so with that in your own space.
Are you ready?
So I'm going to end reasonably soon with the bell,
But feel free to also continue practicing this visualization with your breath in your hand and the sunshine beyond the end of the bell.
And also just remembering you can keep any or all of these elements of the meditation today with you throughout the day and you know bring your attention to any one of those three through the day.
So you can use the bell to bring you back and on with your day or you might choose to stay lying for a little longer and just stay with this for as long as you feel you would like to.
Thank you.
