Hi guys,
Welcome.
My name is Katie and I'm going to be guiding you through a about a 10-minute meditation using,
Which will also be very much connecting with our breathing pranayama body,
The prana we take in,
The airflow in our body as it comes in and comes out,
And the physical experience of breathing and using that to settle us,
To ground us,
To change our experience of being present or of presence in the space we're in right now.
So I'd suggest for this lying down and placing something underneath your chest so if you have a bolster you can start the bolster around your lower ribs and then have maybe a folded up blanket or a little cushion underneath your neck and head.
Now if you don't have a bolster you can just use a cushion or pillow supporting your neck and head,
Make sure the neck is supported.
If you don't have space to lie down in,
Feel free to be sitting up but make sure you're comfortable,
Make sure you're bringing yourself now into a position where you can connect with some ease so it's not going to be a struggle or challenge for you to stay and to settle and relax and to find your seat,
Be it lying down or sitting up for approximately 10 minutes.
Good,
So take a moment here to close your eyes and to get a sense of physically how are you feeling right now.
Is there something which is drawing your attention?
Are there any obvious physical sensations and if they're not that's fine.
Tune into how your breathing is right now.
Good and observe,
Are you bringing any emotions?
There will be some emotions present but starting to tune into sort of your emotional experience right now.
Your emotions are like your physical sensations and your breathing,
They're not one-dimensional so you may be having or experiencing a number of emotions.
Good and now tune into something which feels good in your experience right now.
Good and as I've been talking,
As I've been,
As you've been tuning in,
Also recognize if any thoughts have come up or any thoughts are coming up.
Notice if they're related to the areas we're tuning into or if they're on some different topic and it's absolutely fine either way but just notice.
Now if you're lying down,
Roll your shoulder blades underneath you a little bit more.
Extend your feet a little bit further away from your hips,
Feel like someone's pulling your legs so maybe your your legs can lengthen on the ground a fraction,
Maybe a centimeter,
Maybe a millimeter and allow your lower back to soften and relax.
Relax your skull,
Relax the back of your head.
Now your skull is made up of pieces and imagine in a way that these pieces are the sutures,
The connection between them are softening.
So your whole skull is widening,
Broadening with this extra space which is now allowing your brain to have extra space to move in and the liquid supporting your brain.
It's allowing your face to soften more,
Space between the eyebrows,
The forehead,
Your jaw.
If you notice or feel any tension in the jaw,
Feel free to separate the lips slightly,
Feeling the taste and the spaciousness of the air in your mouth.
Feel the spaciousness and the air in the back of your throat,
Relax the pit of your throat and then feel free to softly allow the lips to come together.
But there's still the spaciousness in the mouth and in the throat.
There's a softness in the throat.
There's a softness in your abdomen.
There's a softness relaxation in your pelvis.
Feel completely supported,
Completely supported by the ground beneath you,
Completely supported by the air surrounding you.
If you notice that you're in a hammock,
360 degrees,
You're literally being carried like in a hammock and in the shape you're in by the pressure of the air,
By the ground.
So you can just relax with the support,
Expand with the support.
Feel the breath in,
Feel the breath out,
Feel the breath in,
Feel the breath out as you're breathing.
Feel the temperature of the air as it goes in through both nostrils.
Maybe you feel the coolness of the air underneath the eyes in the sinuses and then going back into the back of your throat,
Filling your lungs,
Widening your diaphragm.
Maybe as the air,
Which is now carbon dioxide,
Leaving your nose,
Maybe the temperature difference,
The warmth.
And you're letting your breathing be natural,
However it wants to go and however it wants to come in.
Experiencing this natural rhythm.
You can bring your hands to your stomach if you'd like.
And on the exhale,
You can feel your hands descending as all four corners of the abdomen relax evenly down towards the ground.
And as you exhale,
You might find your hands naturally lift skywards.
As you settle with this natural rhythm,
Again,
Come back to tuning in to things which feel good in your experience.
The super,
The sweetness in your experience right now.
Sometimes it's easy to tune in or to feel things which feel good.
And other times it may be more of a challenge.
But either way,
Try to tune into three things which do feel good.
Good.
Thanking yourself today for taking the space to tune into your body-mind,
Mind-body.
And yeah,
Feel free to stay as long as you'd like.
And wishing you a great day or evening,
Whatever's ahead of you.
And see you soon.
Bye.
