Take a moment to make yourself comfortable and in your own time just gently close your eyes.
Start by taking a long slow deep breath in through your nose and then slowly breathe out.
Take another long slow deep breath in through your nose and breathe out.
Allow yourself to relax,
Feel your body sink a little further into the surface that you are sitting or lying on.
Just feel how supported you are at this moment and how safe.
Noticing the weight of your body being pulled gently downwards allow every part of your body to start to relax.
Start by softening your brow and your facial muscles.
Relax your eyes,
Your cheeks,
Your chin.
Allow your chin to drop just slightly and feel the weight of your head on your shoulders.
Relax your shoulders.
So often the tension that we carry from our day to day activities rests here and so allow your shoulders to drop and imagine this weight of the world just slowly sliding away.
Continue to breathe slowly in and out.
Notice the rise and fall of your chest and your belly as you continue to breathe.
On your out breath feel your belly soften and how your whole upper body releases any tension.
Allow your hips to relax imagining that they are sinking further into this beautifully supporting surface you are sitting or lying on.
Then relax your legs,
Your knees,
Your ankles and your feet.
And just imagine beautiful roots growing from the soles of your feet connecting you perfectly with mother earth.
Now imagine a soft white light entering your body from directly above you.
Imagine it entering through the top of your head,
Your crown chakra and slowly filling every inch of your body with beautiful relaxing energy from the universe.
As you continue to breathe softly focus your attention on your breath now.
Notice the coolness of the in breath and the warmth of the out breath.
Do not judge or adjust the breath,
Just notice it.
Imagine as you breathe in that you are breathing in peace and calm and then as you breathe out imagine that you are allowing any stress,
Tension or anxiety that you are holding to just be released with the out breath.
Often as we breathe thoughts may start to come into our minds,
That's ok our intention is not to clear our minds completely but as these thoughts arise just notice them,
Allow them in but then let them pass.
There is nothing you need to think about right now.
This is your time.
On your next in breath pause for just a few seconds at the top of the breath,
Allow yourself to rest in the silence of the pause and then slowly breathe out.
Continue to breathe like this for a few more breaths,
Breathing in,
Pausing and resting at the top of the breath and then slowly breathing out,
Allowing any thoughts to come and go without attaching to them.
You are safe here,
You are supported,
You can allow yourself to let go.
And now breathe normally,
If you can make your breath as small as possible and just focus on the soft gentle rise and fall of your belly and smile.
I want you to focus now gently on your heart centre,
Your emotional centre.
Imagine that the beautiful soft white light energy in your body has shrunk to fill your chest and is gently pulsing as you breathe in and out.
Imagine that this light holds the love and the gratitude that you will feel and freely give during this meditation.
And now bring to mind something that you are truly thankful for,
It can be anything at all,
Big or small,
It could be a person,
A place,
A possession or even a feeling.
As you picture it in your mind think of all the things that make you grateful for it,
Think of how it makes you feel and focus on those feelings,
Allowing them to flow throughout your body.
Hold the image and the feeling in your mind and give thanks from your heart centre,
Imagining the soft white light shining out of your chest in deep gratitude.
And then softly let the images and the feelings just drift away.
And now allow something else that you are grateful for to enter your mind.
Imagine a warm sensation flowing through you as you gently allow the pictures to form in your mind.
Make these images as detailed and as colourful as you can and feel the softness in your heart as it fills with love and once again allow the soft white light to shine brightly from your chest,
Sending out deep and sincere gratitude.
Think about our beautiful planet,
The majesty of mother nature,
Think of the oceans,
The mountains,
The forests and all the birds and animals that we share this beloved place with.
Think of the perfect synchronicity of everything working together to give us all life and with deep love from your heart send our gratitude to the universe.
Think of your own life,
Your home,
Your family,
Your friends.
Think of the free will with which we live our lives.
Think of the limitless opportunities that exist for us to learn,
To listen,
To grow and with deep love from your heart send out gratitude to the universe.
Think of your physical body,
Unique and perfect.
Think of your senses,
About how it feels to touch,
To hear,
To see,
To taste and to smell and whether all or just some of these senses are part of your life,
Picture the beautiful things that these senses bring to you and with deep love from your heart send out gratitude to the universe.
And now give thanks from your heart for the fresh air that you breathe,
For the blue sky,
For the wind,
For the rain,
For the earth beneath your feet,
For the rising and setting of the sun every day,
For art,
For literature,
For music,
For family,
For friends,
For laughter.
Each of us is a beautiful,
Unique and perfect soul.
Everything that happens to us happens exactly as it is meant to.
Allow yourself to send gratitude now to the universe for its perfect plan.
As the music continues,
Continue to call to your mind anything in your life that you're grateful for.
Let the images come and go and notice the feelings and sensations that fill your body as you think of these things and always imagining yourself sending out gratitude from your beautiful heart center.
ONE you you you And now as we come to the end of this meditation Allow yourself to softly focus once more on your heart center Noticing once more the soft white ball of light gently pulsing with your breath Notice how your heart feels It may feel a little lighter softer happier Or it may not feel any different and that's okay Gently bring your hands together in prayer over your heart center with your thumbs touching your chest And give thanks once more to the universe for all of the positivity in your life Notice Once more the weight of your body on the chair or the surface that you're lying on And feel how your feet are connected to the earth Take three more slow deep breaths in and out and then When you are ready Open your eyes Namaste
