Welcome,
Beautiful soul.
I am Paul and I'm so grateful that you've chosen me to be your guide today.
Find yourself a quiet space to sit or lie down,
Somewhere where you won't be disturbed for the next few minutes.
Silence your phone and take a moment just to move your body into a comfortable position.
Let your body gently sink into the surface that you're sitting or lying on.
Rest your arms gently by your sides or in your lap and slowly close your eyes.
We start this meditation just by breathing in and breathing out through the nose.
There's no need to change the breath,
Just breathe normally,
Comfortably,
In and out.
As you breathe,
Place your tongue on the roof of your mouth,
Allow your lips to part just a little and take a slow,
Deep breath in through your nose.
Feel the cool,
Clean air fill your lungs with brand new oxygen.
This is new energy,
It's new life.
And then slowly breathe out.
Take another slow,
Deep breath in and breathe out.
Continue breathing like this and start to feel how your body starts to relax.
Notice the surface that you're sitting or lying on.
Notice how it supports you.
Feel how gravity is pulling you safely downwards,
Rooting you to the earth.
You feel safe,
Secure,
Supported.
Focus again on your breath.
As you breathe in,
Notice the sensation of the air moving through your nose and into your body.
Feel how the air is cool on your nostrils.
At the top of your breath,
Pause just for a few seconds.
And as you pause,
Notice the beautiful silence,
As if the whole world has stopped with your breath.
Feel that silence wash all over your body.
And slowly breathe out.
Feel how the air leaving your body is warmer.
It's filled with your energy,
Energy that you're now returning with gratitude to the universe.
Continue to breathing this way,
Noticing the cool in-breath,
The silence as you pause,
And the warmth of the out-breath.
There is nothing more for you to do right now.
There is nowhere for you to be.
This is your time,
And you deserve it.
So just breathe.
Thoughts may enter your head,
But that's okay.
The mind doesn't need to be clear.
But as thoughts appear,
Just notice them and then let them pass.
Imagine them like clouds on a beautiful summer's night,
Gently drifting across the blue sky of your mind.
And breathe normally now,
In and out,
But with no pause.
Enjoy this time.
Enjoy the relaxation all over your body.
Enjoy the peace.
And slowly bring your focus back to your body now.
Gently place your left hand on your chest and your heart center.
Place your right hand on your belly.
Feel the rise and fall of your belly and your chest as you breathe.
And feel gratitude for this beautiful,
Simple process of breathing and how it continues to support you day in and day out without question.
And as we come to the end of this meditation,
Notice once more the contact of your body with the surface that you're sitting or lying on.
Gently wiggle your fingers and toes.
Take three more slow,
Deep breaths.
Then when you're ready,
Slowly open your eyes.
Namaste.
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