Get yourself into a comfortable position whether that is sitting up or lying down.
Do this in a quiet spot in your room or your home.
Now when you feel ready close your eyes,
Make sure you're sitting nice and tall.
Place your hands on your lap or on your knees facing upwards to allow yourself to receive this energy that you're going to create during this meditation.
We're going to take three deep inhales through the nose and out through the mouth and each time you exhale please notice your body surrendering bit by bit whether that is your shoulders dropping or your posture very slightly changing or just a feeling of relief as you take these next few minutes to simply be with yourself,
Simply be with your body.
So inhale through the nose and exhale through the mouth.
Inhale again through the nose and exhale through the mouth.
And one more time inhale through the nose and exhale through the mouth.
Now allow your breath to fall into its natural rhythm.
Observe where you feel your breath the most.
Maybe your belly rising and falling,
Maybe it's your chest and your shoulders moving up and down or focus on the sensations of breathing in the cold air and exhaling the warm air.
Just be present as your body effortlessly breathes for you and fuels you with air and if your mind wonders that is okay just very gently bring it back.
We don't aim to meditate to perfection we are aiming to reconnect to ourselves there is no need to pressure there is no need to guilt.
Now notice any tension in your body that you may feel maybe your legs are tensing up maybe your back or your shoulders maybe you're even tensing your chest maybe there's tension in your face that space between the eyebrows your cheeks your lips your jaw and allow your body to know that it is safe it is safe to simply be and when you feel ready I'd like for you to imagine that you are walking you are walking through a forest and the ground beneath your feet is soft and maybe you're not wearing any shoes as you walk you can feel a slight breeze and the sunshine that is cutting through the trees onto your skin and as you walk you may gently touch the trees around you and observe your environment with pure wonder as if you are seeing it for the very very first time as if you were a curious little kid that had never seen anything like it you take in all the colors around you but the surfaces feel like against the palm of your hand you notice every leaf that is crunching beneath your toes and you notice the sounds of the wind of the birds and as you continue walking and noticing as you look behind you you see that something is following you and as you crouch down or sit down on the floor you see that this is your spirit animal following you and this is unique to you whatever animal you see that is your spirit animal and maybe you reach out to them maybe you gently touch their head and allow them to know that they're being seen and appreciated is there with you to look after you to look out for anything that may be coming your way on this wonderful journey sending you any signs that you may need nudging you in a direction that you may want to go and as you have this little moment with your spirit animal being given any messages that you need to hear from them you very gently say goodbye and continue your journey onwards with a sense of security with a sense of knowing that you are held that every single guardian is looking out for you and they are always sending you signs always sending you messages trying to keep in touch trying to let you know where to go you very gently bring your attention back to the room that you're in notice the surface that you're sitting on wiggle your fingers and your toes and open your eyes whenever you feel ready thank you so much for joining me here today and I hope to see you soon
