Hi there everyone and welcome back to your practice.
Welcome back to your meditation today and thank you for being here.
So when you are ready,
You will start in a seated position.
Just finding a comfortable seat wherever you find yourself,
Whether you're in bed,
Maybe you want to sit on the floor or roll out your mat.
Sitting up nice and tall,
Just gently resting your hands on top of your knees.
Then we're just going to close the eyes.
Just start to tune in to the breath.
Feel every inhale.
Feel every exhale.
Allow the breath to flow freely through the body.
Try and notice this ebb and flow.
Feel the body expand and then gently fall.
Slowly start to deepen your breathing here.
So inhale through the nose,
Feel the lungs expand and fill up.
Feel the chest rise slightly.
Feel the belly inflate and then exhale all the way out,
Belly comes back,
Chest falls down,
Collarbones fall down.
Just deep and tensioned breaths here.
So we're going to do that a few more times.
This is called our three part breathing.
So inhale through the nose,
Collarbones,
Chest,
Ribs expand,
Belly expands.
Exhale belly,
Ribs,
Chest,
Collarbones.
Inhale,
Collarbones,
Chest,
Ribs,
Belly.
Exhale belly,
Ribs,
Chest,
Collarbones.
Now in your own time,
Inhale,
Feel as the breath moves through these different parts.
Exhale out.
One more time,
Inhale,
Hold slightly at the top and then exhale out.
Now take a few moments here.
Bring yourself to this present moment as you breathe here.
Then we set an intention for our day,
For our practice,
Maybe even for the rest of the week.
What would you want to call in more of?
So it could be a single word,
Phrase,
Maybe even a statement.
Something that can guide you through the rest of the week.
Maybe even just for this few moments together.
And settling intention is also a really great way to check in with ourselves.
So ask yourself how you're feeling in this moment.
Try and identify one feeling,
Just one.
Try not to think too much about it,
Just the first thing that comes to mind.
And then take that awareness of this feeling and how does it translate into your body.
So check in with your physical body.
Maybe you feel fatigued,
Tired,
Maybe you feel energetic and full of vibrant energy.
Anything in between those.
Maybe you notice a few points in the body where you're holding a little bit more stress or tension.
And then again,
Expanding this awareness into our minds,
Our mental bodies.
So check in,
See what's happening.
Notice the thoughts that's coming up for you in this moment.
Notice where your head is at.
Try to think of these thoughts as simply just floating in your head.
As quickly as they enter your mind,
They also exit in the same way.
So there's no attachment to our thoughts or our feelings.
Just simply notice.
Drop into the role of the absurd.
And then keeping our physical bodies,
Our emotional bodies and our mental bodies,
Holding that awareness.
Holding anything that you might be feeling or experiencing in this moment across all three spheres.
And then gently let it go.
Get that specific emotion,
That physical sensation.
All the thoughts that might be busy in your mind,
Just let them pour out.
Release the grip you have on them.
Allow your mind and your physical body to soften around these feelings and around these thoughts.
And as we do so,
We practice compassion.
The softness translates into how we view and approach ourselves.
So allow yourself just to be gentle towards yourself.
And then slowly start to notice the breath again.
And you take note of how it's completely slowed down with your very relaxed mind and your calm,
Emotional and physical body.
Feel how it regulates.
Feel how your nervous system has calmed down.
Feel how your heart rate has slowed down.
The whole self simply at ease.
And before we close our practice today,
I'm just going to read you a small reading.
And if it resonates with you,
Take what you need from it and leave the rest.
And maybe if you are called to,
Repeat these words in your mind.
I am so abundantly grateful for this journey.
This journey of life.
With all its highs,
With all the no's,
The peaks and the valleys.
The struggles and the triumphs.
I am grateful for this joy and happiness I have cultivated and that flows through me throughout this journey.
Gratitude for my body and for the breath that flows through my body.
For the love I receive and I get to share towards myself and towards others.
For all this world and what it has offered me and for all that I offer it.
For the lessons,
The teachings,
The trials,
The tribulations.
I am grateful for it all.
That I get to live the fullest life I possibly can.
I am grateful.
Just let those words settle.
First of all thank you for joining me.
It has been an honour and a privilege to guide you through your meditation.
And then I hope you have a beautiful day further wherever you are in the world.
Whether it is morning,
Noon,
Evening and once again just showing appreciation and love from me to you.
You can gently just bring the palms together when you are ready to close your practice off.
Thumbs at your sternum.
Take one big inhale here together through the nose.
And exhale all the way out,
Bow forehead to fingertips.
Feel your practice in.
Folds together.
You
