Welcome everybody.
My name is Bianca and I'll be guiding you through a short meditation today.
So when you're ready you can just find a comfortable seat.
You can either sit on a pillow.
If it's more comfortable for you,
You're also welcome to lie down.
So any position that you can find some stillness in.
And if you're lying down you can just gently rest your hands on top of your belly.
If you're seated just resting your hands on top of the knees.
And we're going to close the eyes here start to tune in to the breath.
Start to slow the mind down and settle into some stillness.
And as you sit or lie down here really actively start to deepen the breath.
So notice as you inhale the chest gently rises the ribs expand out towards the side and the belly rises and inflates.
And then as you exhale belly returns back towards the spine.
Ribs come in and chest comes down.
So this is our three part breathing exercise.
We'll do a few more like this.
So we inhale into our chest.
Into the ribs feel that expansion into the belly.
Exhale belly ribs chest.
Beautiful.
Let's do three more just like that.
Inhale chest ribs belly exhale belly ribs chest.
Inhale continuing like that two more rounds in your own time.
And really try to segment the three parts of the body of the abdomen.
Beautiful.
Once you've completed your last round just letting that breath control go.
And then drawing our attention to the mind.
Starting to observe the thoughts emotions maybe certain feelings coming up for you.
And we're not trying to get involved here or change anything we're simply just observing.
So if you can think of your mind as a room with windows maybe even a house.
And you're outside the room or the house and you're just simply peering through the window seeing what's happening inside.
So you're not trying to move the furniture.
You're not trying to change what's happening.
You're just simply observing.
As we observe the thoughts here we practice this idea of releasing any thoughts or feelings or emotions that don't serve us in this moment.
So release the grip you have on these thoughts.
So I'd like you to start to imagine yourself walking along a path.
And really start to get quite detailed of how this path looks.
Where do you find yourself?
What type of setting is it?
Is your path paved?
Maybe with cobblestones?
Maybe it's a gravel path?
Start to notice your surroundings and colour this picture in.
And as you're walking along this path you notice this path goes in different directions.
And as you're walking you're trusting the guidance of the path.
So you're taking one direction then the other.
And you're not really questioning where you are going but trusting that you'll end up where you need to be.
So constantly changing direction as you follow the path.
Maybe you take a right then you take a left.
And as you enjoy this walk you finally arrive at an end point.
And the path opens up to a riverbank.
And there's a big tree next to the river that you decide to go sit under.
And as you're observing the stream in front of you of the river a gentle breeze just starts to blow.
And the leaves in the tree gently drift down towards the floor.
As you observe how the leaves float and drift down falling into the stream or the river in front of you.
You observe how the leaves start to flow in the river and drift by.
Just watching and observing.
Once again you're not worrying about where the leaves will end up.
Just noticing as one leaf drifts by another one follows.
And then you start to realize that all of this is a process within a bigger picture.
You realize that you following your path the way you did has brought you to this beautiful opening,
This beautiful place and this experience of just being content and at ease.
And this can just teach us so much about trusting the path,
Trusting the process and trusting the guidance it brings us.
And then knowing with this trust that you have created and built on this feeling of your intuition.
So in trusting yourself you have brought on the trust in the process and vice versa.
And through all of this by following this sense of intuition you know that you don't have to necessarily worry about where the path is taking you.
You don't have to set your intention on the goal or the destination.
But rather it's about the journey of getting there wherever there might be.
And it's within this present moment that we find the sense of contentment and ease.
The sense that everything will work out and align as it should.
And then you can slowly just start to let go of that visualization.
Let all those ideas and thoughts settle in your mind.
Once again noticing the breath and where it's at.
Noticing how your physical body and your mental body has the sense of ease and calmness.
And then taking a moment just to show yourself some gratitude and appreciation for finding some time out in your day to return to stillness.
It's time to just simply be and reflect on where you are.
And then gently just take one big inhale through the nose.
Exhale all the way out.
Come back to your body,
Come back to your breath.
You can gently just place the hands on top of your heart space,
On top of your chest.
From me to you,
Thank you so much for joining.
Always an honor and privilege to share my meditation practice with you.
So thank you so much everybody.
Namaste and have a beautiful day.
