Welcome to this guided meditation.
Please lie down,
Make yourself completely comfortable,
Take in any props you need,
Any layers that you need to keep you warm,
Perhaps placing some pillows or a bolster underneath your knees which will help release out your lower back.
When you're ready wiggle your shoulders down away from your ears and make sure you have a gap between your ankles.
Allow your arms to relax down the side of you,
Palms up or down,
It doesn't matter just make sure it's comfortable for your arms and shoulders.
When you're ready gently close your eyes and allow your awareness to rest on the breath.
Begin to gently inhale and exhale through the nose.
Watch the breath if you can as you breathe in,
The breath moves nose,
Throat,
Lungs expand and as you breathe out lungs,
Throat and nose.
Notice how your rib cage expands in all directions as you breathe in and the rib cage softening as you breathe out.
Bring your awareness now to your abdomen,
Noticing how the abdomen gently rises and falls with each breath.
Keep your awareness here for a moment longer.
Allow your mind's eye to open now,
Looking deeply within yourself,
Locating your centre and start to create an image of a ball,
A ball of awareness situated in your abdomen at the bottom of the space that fills with each breath.
Notice the size of your ball,
Perhaps it has a colour or is a ball of light,
Any size or colour is fine,
Just allow the ball to be whatever has appeared in your mind's eye,
No need to change anything.
Now this ball is going to move slowly around your body,
Soothing and massaging your muscles as it goes.
Allow this ball to work its magic as it moves around.
Slowly allow the ball to move from the centre of your abdomen to the centre point of your right hip,
Soothing and massaging the muscles of the hip as it goes.
Continuing along,
The ball moves down the outside of your right thigh until it reaches the knee.
Here the ball moves across the back of the leg and around the front just below the kneecap.
Continuing on down the outer edge of the calf it passes the right ankle and moves along the outside of the foot,
Finally coming to rest for an instant at the tip of the little toe and then moving in succession to the fourth,
The third and the second toe.
It again rests for an instant on the big toe.
It then proceeds along the arch,
Moving past the ankle,
Goes up the inner edge of the calf muscle past the knee and along the inside of the thigh and then comes back to rest back at your centre,
That point of awareness at the bottom of the space that fills with each breath.
Slowly allow the ball to move from the centre of your abdomen to the centre point of your left hip now,
Soothing and massaging the muscles of the hip as it goes.
Continuing along,
The ball moves down the outside of the left thigh until it reaches the knee.
Here the ball moves across the back of the leg and around the front just below the kneecap.
Continuing on down the outer edge of the calf it passes the left ankle and moves along the outside of the foot,
Finally coming to rest for an instant on the tip of the little toe.
Then moving in succession to the fourth,
The third,
The second toe,
It again rests for an instant on the big toe.
It then proceeds along the arch,
Moves past the ankle,
Goes up the inner edge of the calf muscle past the knee and along the inside of the thigh and then comes back to rest back at your centre,
That point of awareness at the bottom of the space that fills with each breath.
And now descending through the abdomen gently and smoothly continuing to soothe and massage the muscles as it moves,
The ball comes to rest at the base of your spine.
Pausing for an instant,
It slowly starts to move up along the spine,
Gently massaging all of the small muscles surrounding the spinal column.
It makes its way all the way to the top of the spine and to the base of the neck.
Moving slowly to the right along the outside of the neck,
Past the point of the right shoulder and along the back of the arm,
The forearm and into the hand,
Massaging the little finger first and then all the fingers in succession until it finally comes to rest for a moment at the tip of the thumb.
And moving once again,
The ball continues past the hand,
Along the inside of the forearm,
Past the elbow and along the upper arm.
Moving slowly across the collarbone and over to the other shoulder now,
Along the back of the arm,
The forearm,
Into the hand,
Massaging the little finger first and then all the fingers in succession until it finally comes to rest for a moment at the tip of the thumb.
And moving once again,
The ball continues past the hand,
Along the inside of the forearm,
Past the elbow and along the upper arm.
The ball moves slowly round to the back of the neck,
Smoothing and massaging all the muscles gently as it goes.
Moving now up to the centre of the head,
At the base of the brain,
The ball comes to rest behind the eyes,
Between the ears and now this one ball splits into many balls with each moving slowly to different areas of the face and the head,
Continuing for a while,
An exhilarating surge of activity before all reunite once again and come to rest gently at the base of the brain.
The ball softly moving now across the collarbone and moving down,
Resting briefly at the heart space.
Finally moving back down to the abdomen where its journey started.
Watch the ball if you can,
Resting gently on the abdomen as it slowly moves up and down with every breath you take.
And now in your mind's eye,
Allow this ball to slowly become smaller and smaller as if it is moving into the distance.
Eventually the ball completely disappears from your view.
Now allow your awareness to come back to your breathing,
Noticing the pace of your breath now as you breathe in and out through the nose and slowly start to bring some awareness back into your body.
Slowly start to wiggle your fingers and your toes and perhaps rotating your wrists and your ankles.
When you're ready start to take full body stretch.
As you stretch back with the arms take a huge breath in and as you exhale gently bring your knees into your chest.
Take a moment to massage out your lower back,
Creating some circles in one direct direction and then the other direction.
And then carefully place your feet back onto the ground.
Carefully roll over to your right hand side,
Take a moment there,
Pause in,
Move in and then when you feel ready gently press yourself up to a comfortable seat.
Sit up tall,
Roll your shoulders back and down.
Carefully release your right ear towards your right shoulder.
Allow your head to roll down to the centre and then roll in the left ear to the left shoulder.
Rolling the head back down to the centre and then carefully lifting up through the crown of the head.
Bring your hands together at your heart space,
Taking one more breath here,
Inhaling fully and as you exhale gently press your hands together.
Take a small bow forward,
Allow yourself to seal in that meditation practice.
Namaste,
Thank you everyone.
Well done.
