Welcome to this effortless meditation.
My name is Tanya and I'm coming to you from Darug and Gundungurra country.
Take the time now to ensure all of your devices are turned off and that they won't disturb you.
Make sure that you are comfortable and warm.
Adjust as you need to.
I'm asking you now to close your eyes.
Closing your eyes and welcoming some full and deep breaths into your body.
Inviting your breath to expand into your body.
Connecting the outside world to your inner world.
Noticing the breath as it's coming in through your nose and traveling to your lungs and traveling further down to your diaphragm which is just below your ribcage.
Be thankful for this kindness that you are giving yourself.
Taking time for your mind and body to rest and find stillness.
Taking this moment to let go.
Letting go of what has been and letting go of what might come.
Bringing awareness to this moment through experiencing your breath.
Noticing through your breath is the air that you breathe in cool or warm?
Is the air that you breathe in dry or moist?
Are there any familiar scents in the air?
If you wish you can lightly place one or both of your hands onto your belly.
Noticing if your breath finds its way here.
Each meditation is likely to be different.
There's no right or wrong.
However it unfolds,
Whatever happens is okay.
Let this a safe place without inner judgment or labels or comparison.
Simply knowing that each meditation will be of benefit.
Feeling the air move through your nostrils.
Feeling the rise and fall beneath your hands.
And if you wish to add a slight pause between your inhale and your exhale.
Knowing that the cycle of your breath with your inhale and your exhale is both releasing tension and bringing wellness into your body.
Thoughts will come and that's okay.
It's part of the cycle your mind will rest and roam.
Let it not concern you.
It's natural and to be expected.
We are continuing for another few minutes with these full and slow breaths.
See if you can extend your exhale.
Making it slightly longer than your inhale but do so pleasantly and without any discomfort.
Just appreciating how easily your breath comes into your body.
Knowing that you are feeling your own aliveness in this relaxing state.
Can you notice which parts of your body are softening?
Perhaps your shoulders are feeling more heavy against the floor or the chair.
Perhaps your jaw has relaxed or your feet have fallen to the side.
Which part of your body can you let go a little more?
Using your inhale and your exhale.
Now we can let your breath fall into whatever rhythm it wants to.
With no thoughts about how to do it.
I invite you now to join me on a bushwalk.
Under a blue blue azure sky.
We are down the far south coast.
It is a delightful summer's day.
We are walking through the spotted gum forest on the coast.
We were walking along a trail.
It's got some long grass that line each side of the trail that we're walking.
There's a roofless whistler that takes up a song.
And it's song is vibrant.
A melody dipping and twittering.
Reaching out your hand to the bark of the spotted gum.
Running your hand across the bark.
You can feel the dimples and pits and wrinkles rising and falling under your hand.
The spotted gum has a delightful silver grey trunk.
It has a dusting of light green across.
And the spots of the spotted gum are shades of grey and purple.
The trees they arch and dance like they're doing back bends and stretching poses.
Some of the trees they grow together in a union and creating holes to peek through.
The upper branches of the spotted gums are corralled into a huddle by the onshore winds coming from the ocean.
Looking in that direction,
That blue sky,
It's riding against the dark teal colour of the sea.
Walking down to the beach,
Your feet sink into the sand.
Each step you can feel the sand squishing in between your toes.
Listening to the gentle breeze and the waves rolling in.
The warm sand on your feet and the sunshine on your arms.
Heading towards the rock platform,
You look into the shallow pools and some have seaweed growing in them.
There are a few crabs,
Some limpets too.
The rock platform is warm from the sunshine.
You're stepping from rock to rock.
And further on,
There is a long slot in the platform.
Intrigued,
You look into this chasm and instead of sand,
There is pebbles.
As the waves roll in,
Drawing the pebbles back,
They spin and clatter,
Making what is like a song of singing stones.
Behind you,
There is a wind eroded rock.
And it has a comfortable place to sit down,
Somewhere to rest your back and to nestle in.
Feeling calm,
Feeling warm.
And close your eyes and rest your awareness on the sound of the water gently washing up ashore.
And the sound of the waves rolling in can be like an anchor.
An anchor that is safely holding you.
And while your thoughts might drift like a boat on the ocean,
That's being pulled away with the winds and the currents,
Your thoughts will drift you away too.
But whenever you happen to realise,
You can always return to this anchor,
To the sound of the waves gently rolling in.
And we know that your thoughts will set you adrift,
But let it not concern you.
Your thoughts will set you adrift,
But it is part of the cycle.
The cycle of resting and roaming,
As you can return to rest your awareness on the sound of the waves rolling in.
Thoughts will come again and again.
They will come and go,
But let it not concern you.
Whenever you happen to realise that you have drifted away just as effortlessly,
And easily,
Just returning to the sound of the waves.
And now as we're coming closer to finishing our time on this journey,
Keeping your eyes closed and resting for another few minutes.
Taking the time to connect back to your body.
Wherever you are based,
Just feel your body against the floor or the chair,
Whatever's been holding you,
And just notice how your body feels being supported.
Connecting back to your body.
Just welcoming some small movements to your toes and your fingers.
Inviting some longer breaths,
Some deeper breaths.
And now wiggling your fingers and toes.
Noticing that breath as it comes through the inhale and the exhale.
You may like to extend your limbs in a gentle way.
Stretching out one arm and then the other.
Lifting the legs in a way that is comfortable for you.
Enjoying the breaths that are coming into your body.
Allow the inhale to bring an aliveness and invigorating you.
And now making movements that are more defined.
Bringing your knees up and stretching your arms above your head.
You might like to try stretching each side of your back by lifting up your shoulders one at a time and turning your head from side to side.
With each inhale,
Stretching your body wider and longer.
Enjoying the breaths that are coming into your body.
Letting a smile come to your lips.
May all our hearts be filled with gratitude and grace and wonder today and every day.
Thank you for your presence here.
And whenever you are ready,
Please open your eyes.
