Welcome to this short meditation.
This is designed to induce a sense of calm and a feeling of being grounded and being safe and also clear thoughts and a clear calm mind.
So you start with closing the eyes and letting your body become still.
So you can be sitting or lying down however you want and just taking a few moments to settle into your posture.
Notice if you're holding anywhere,
If you're tense and just release there,
Let the shoulders relax,
Let the hips relax.
Relax your knees,
Your ankles,
Your wrists and just bring your attention into your body.
Be aware of where you're in contact with the floor or with the earth underneath the floor.
So even through your chair,
Through the building that you're in,
If you're in a building,
Through the foundations into the earth,
Connect with that.
And with the breath still bring your attention to your,
With the body still,
Sorry,
Bring your attention to your breathing.
And make your breath slow and calm and deep.
If you're familiar with ujjayi breathing,
You can use that.
If you ever lose your attention throughout this practice,
You can always bring it back to your breath.
So to start with,
Place your attention inside your body on your skeleton and on your pelvis.
And where your pelvis is in contact with the floor or with your chair or your cushion,
The foundations of your body.
And this part of the practice is the mountain.
So be the mountain,
Sit as a stable,
Grounded,
Still mountain.
Breathe into your foundations,
Breathe into anywhere where your body is in contact with the floor.
Release into that sense of support.
That sense of being held.
That wide base that a mountain has.
Feel that presence inside your body.
And then bring your attention from your base up towards your heart.
And at the heart,
Focusing or visualizing a lake.
So I picture a lake halfway up a mountain.
And the lake sits peacefully within the mountain and the lake for me is at the level of my heart.
And this place,
This is about emotional peace,
Capacity,
Stillness,
And calm.
So feel your heart.
Feel a stillness and a calmness in your chest.
Excuse me.
Be aware of your emotional body being relaxed,
Being calm.
And visualize this as a crystal clear lake,
Without a single ruffle ripple on the surface,
Nestled in the side of a beautiful,
Stable still mountain.
If you lose yourself or you lose your attention in this practice you can always just bring yourself back to your breath.
And remember,
Oh yeah,
Mountain grounded stable,
My base,
Lake,
Heart,
Emotion,
Middle of my body.
And then from your heart,
Let's bring our attention up to the head.
And inside the mind,
You connect up to the sky to the blue,
Open,
Expansive spacious sky.
And you visualize that clearly and connect with that clearly to experience the calm and the clarity that you have in your mental space.
Try to feel how does that feel.
Almost from the tops of your ears upwards into your head,
There's a blue open space connected to the sky.
See if you can be aware of all three places at once,
Your base,
Your foundation,
Your stability,
Your heart,
Your emotions,
The beautiful lake,
And your mind,
The sky,
The blue,
Open thinking.
And then bringing your attention.
Excuse me,
Back inside your body.
Feel again your heart.
Feel your breath.
Take a few deep breaths we're going to close the practice in the last minute or so so deep breath in and exhaling.
Deep inhale and exhale.
And then continue breathing in your own time.
The way I like to close the meditation practice is I bring my hands together in preposition,
And just have a moment of gratitude that you've got a safe place to practice a warm,
Quiet place to meditate,
And that you are grateful to yourself for giving yourself this practice.
Then I rub my hands together,
Rub the palms together.
Place the warm palm the sort of fat part of the bottom of your hand I place that right over my eyes,
So that I'm looking into the darkness behind my hands,
Open my eyes into that darkness,
Open your eyes into that darkness.
Give the head and the face a bit of a squeeze,
Rub your body maybe rub your shoulders loosen your arms.
I'm Matthew Yeo,
Have a brilliant day.
