Welcome to your meditation practice.
In this meditation you'll experience a moment for yourself.
As we understand that throughout our days we experience many different emotions,
Different obstacles and triumphs.
This meditation is designed to give you a moment to reflect,
To settle emotions and for self-care.
Whether you're feeling happy or uncertain,
Settled or frustrated or even tired or worried,
You're not alone.
You're invited to take the next few moments for self-care,
To ground and to invest in yourself.
You may choose to be seated rather than lying down so that you don't fall asleep during your practice.
I invite you to find a position that's comfortable,
Noticing the way that your body is resting in this moment.
Noticing any points of contact between your body and the ground or a chair that might be supporting you.
Noticing the way that your arms and your hands are resting and then gently allowing your eyes to close or lowering your gaze down towards the floor as you give yourself permission to take this moment investing in your well-being.
Allowing yourself to be present in this moment,
To let go of any competing demands,
To let go of any arising thoughts or feelings and throughout the practice remembering that if you do become distracted to simply just acknowledge this and bring your awareness back to the anchor of your breath or your body.
When you're ready bring your awareness to your breath.
Serving the breath on each inhale and on each exhale.
Noticing the movement and the floor as each breath moves gently through your body.
Observing the way the breath moves in through the nose and back out again.
Focusing on the texture of your breath as you observe the movement and the flow of the breath in its natural form.
Allowing your body to breathe as it needs in this moment without trying to change it in any way.
Noticing the sound that your breath makes.
And noticing the body's response to the breath,
The way the chest moves and responds as the air flows with each inhale and with each exhale.
Observing the rise and the form of the chest with the breath.
Allowing your observation of your breath to connect you to your body.
Placing a hand over your chest or over your tummy if you need to help feel connected.
And when you are ready move your attention to your feet.
Noticing the way that they're sitting and resting.
Any points of contact,
The ground,
With any clothing or any other surfaces.
Bringing your awareness to your big toe on your right foot.
If you need to,
Giving your big toe a slow but purposeful movement to help you find it.
And imagining that your next breath is going to flow all the way down to this toe.
Flowing all the way down to your foot as you take in those deep breaths.
Gently observing your whole right foot.
And then repeating this action in your own time with your left big toe and your left foot.
And when you are ready,
Shifting your attention to your legs.
Firstly to your calves.
Pausing to notice the feelings and the sensations that might be present.
Moving your awareness to your knees.
Then to your upper legs towards your thighs.
Becoming aware of your back.
Noticing the positioning.
Becoming aware of those muscles.
Observing the lower back.
And observing the upper back.
Making any minor adjustments that you may need to so that you can sit,
Stand or lay more comfortably.
And noticing if you become distracted at any point in time.
Acknowledging the distraction and bringing your awareness back to your body.
Observing the way that your stomach is moving with the breath.
The way that those muscles are sitting and resting.
Observing the chest.
And when you're ready,
Moving your awareness to the shoulders.
Observing.
Firstly your right arm.
Allowing your mind to just scan down the muscles of the arm.
Starting at the upper arm and the elbow.
The lower arm.
And to become aware of the fingers on your right hand.
And when you're ready,
Becoming aware of the left arm and hand in the same way.
Becoming aware of the way the head and the neck are sitting and resting.
Exploring the different facial muscles.
Noticing the way the jaw is resting.
And acknowledging how your body feels in this moment.
Accepting these feelings.
Allowing your body to rest in this moment if it needs to.
To relax,
To nourish and to nurture in your practice.
Taking a moment in reflection to scan back through your body.
Noticing any points of tension.
Noticing any points of calm or stillness.
As you once again bring your awareness to your breath.
Observing the flow of the breath and either the nose or the chest,
Whichever feels more comfortable for you.
Observing your breath for a few more moments in your own time and in your own pace.
Allowing yourself to observe three more breaths.
Then starting to bring yourself back to the room by labeling the sounds that you can hear around you.
Noticing the way that your body is resting.
Positioning of your hands,
Your arms and your feet.
Gently moving these if you need.
Making the decision to take any benefits from your practice with you into the rest of your day.
Knowing that you can come back to this place anytime you may need to.
And when you are ready,
Gently opening your eyes and bringing your awareness back to the room.
