So I'm going to invite you to get comfortable,
Whether that's lying down or seated,
Maybe you're sitting on the floor,
Maybe you're sitting in a chair,
If you are in a chair just see if you can have a nice contact between your feet and the ground beneath you.
If you're new to meditation you can close your eyes if you want to but perhaps you want to keep them open and if you do I invite you to just soften your eyes and your gaze,
Maybe cast your eyes downwards towards the ground so that you don't get distracted by things around you.
Hopefully you've switched off the notifications on your device so that you don't get distracted.
Give yourself,
Your mind,
Your body,
Your heart just a little bit of peacefulness,
A little bit of rest,
That's why you're here.
And usually in meditation we start with the breath because it's useful,
We take our breath with us wherever we go and we know from research that if we focus on the breath it calms down our nervous system.
And an easy way to do that is just to simply follow your whole breath as you breathe out.
You can make a sound if you want to or imagine making a sound with a sigh.
We just follow the journey of that full out breath from beginning to end.
You're going to hear noises around you,
People,
Dogs barking,
A plane,
A car,
Whatever it is that's normal life so notice that you're being distracted and come back to that breath again and follow the out breath.
Now imagine every time you breathe out there's any heaviness or tiredness or whatever you really don't want inside you,
You're just breathing it out,
Breathing out all the toxins that you don't need.
Just in the same way that your body eliminates the toxins,
Lets go of them when it doesn't need them anymore,
When it's absorbed what it needs from your food and then you release the toxins.
And with every breath you can also just pay attention to your body and just be curious about where you feel the sense of touch,
Whether it's where your feet are,
Your hands,
Your fingers,
Maybe it's your back,
Maybe it's your hips,
Maybe it's your hair,
Whether your eyes are closed or your mouth,
Your lips are closed,
Just curious about different points of touch.
And if there's a bit of tension there when you notice the touch,
Again you're a master of your own body so invite it to relax with the out breath.
No forcing,
Just allowing,
Just setting the intention to direct that peaceful flow of your out breath to release that tension.
Now we're going to be a little bit playful with this meditation because I'm going to invite you to use a metaphor,
A metaphor of a solar panel.
So I'm going to ask you to imagine that you are placing a solar panel on whichever part of your body feels it needs charging up,
Feels like it's out of balance,
Feels like it's tired or overwhelmed or just not quite right.
It may be around your head because you've so many thoughts,
Maybe it's the trunk of your body or the back if you have any tension or maybe it's around the lower part of your body if it's feeling heavy or overwhelmed.
Just imagine with a bit of velcro you've just stuck a solar panel to that part of your body,
That part of your energy.
And with absolute no effort whatsoever,
Imagine that solar panel is just absorbing the energies of the sun,
Absolutely absorbing the energies of the sun.
And as that solar panel starts to absorb the energies of the sun,
It gently and slowly feeds that energy through to that part of you that's feeling out of sorts.
So whatever you need,
Whether it's less energy or more energy,
It's just helping that part of you come into balance with the rest of you.
Providing you with this constant,
Steady,
Supportive supply of energy into that part of your body,
Into that part of you emotionally and mentally.
You can spend a few moments doing this,
Observing this,
Feeling this and when your mind gets biddy,
Just come back to your breath and if you feel after a few moments that you want to shift the solar panel to somewhere else,
Then do that too.
Maybe to the soles of your feet,
The top of your head,
The tip of your nose,
Whatever feels right to you.
The solar panel absorbing that light and slowly and gently transferring it into that part of you,
Supporting,
Nurturing.
And when you feel like everything has come into balance,
You can just imagine that solar panel being removed,
You've got everything you need and come back into your breath.
Follow the journey of that in and out breath.
Maybe notice the rise and fall of your chest,
Your shoulders,
Every breath.
And then you can gently and slowly,
With a big stretch,
Start to think about opening your eyes.
I wish you a wonderful day.
