Hi,
I'm going to guide you through a short meditation and I hope you don't mind because I'm recording this in nature.
And so there are some birds in the background,
I hope the wind is not getting too strong while I'm sitting here and talking you through meditating with you.
I do go out into nature quite a bit to sit down and focus on my breath,
To meditate,
To become still and to have our beautiful nature around me and actually help me to draw inside and also to,
You know,
Give me energy.
It's absolutely amazing.
So maybe you not only enjoy this lovely nature background music on today's recording but also sit yourself down outside somewhere in nature yourself.
So for the meditation,
Please find a comfortable seat either on the floor,
On the mat,
On a pillow or even in a chair.
The main thing is to sit upright,
To naturally create more length in the spine,
Roll your shoulders up towards your ears and then nicely draw them towards the back and down again so the chest naturally opens and the spine straightens just a little more.
From here,
Allow your hands to rest on your thighs or in your lap and gently close your eyes.
Now take a deep inhale in through your nose and exhale out through your mouth.
Once again in through the nose and out through your mouth.
And one last time,
Inhale through your nose and exhale out through your mouth.
Now come back to a natural inhale and exhale through the nose.
Just allow the breath to flow,
Not doing or forcing anything with the breath right now.
And bring your awareness to the tip of your nose to make it just a little easier to watch this natural flow of your breath in and out through your nostrils.
Let's take a moment here to just observe the breath as it flows in and out through the nose.
Very good.
From here,
Let's go a little deeper inside.
Try to focus on your heart center.
Everything in and out from your heart drawing inside.
Maybe feel or notice your heartbeat.
And as well,
Let's rest here for just a moment,
Allowing yourself to connect with the energy of your heart.
Nice.
With a strong energy of love,
Trust,
Ease,
Let's see if you can release the body even more.
Feel how your face is not holding any tension.
It's fully released.
Eyelids gently close.
Head and neck nicely relaxed.
As well as your shoulders.
There's no need to hold any tension there right now.
You can allow them to fully release.
Your arms,
Your hands nicely relaxed.
Feel your back straight but not tensed.
The chest and abdomen just gently moving the calm breath.
Your hips not holding any tension.
Your legs allow them to relax completely.
And your feet very nicely relax.
The whole body and your mind are allowed to let go.
There's no need to hold on to anything in this very moment.
Come back to notice and breathe through your heart center.
Allowing you to fully connect to your heart energy.
The love,
The trust,
And the ease.
Of each breath you could mentally repeat in your head,
I am love.
I am love.
Let's rest here for a few moments,
Staying with the breath,
Connection with your heart.
Knowing that you are pure love in and out.
Very good.
If you feel or notice thoughts coming in,
Don't worry.
See the salt and let it pass.
Like a cloud just moving on,
Bringing yourself back to the breath,
To your heart.
I am love.
Without any force or tension,
Repeating mentally,
I am love.
I am love.
Very good.
Stay connected with your breath,
Your heart energy.
Any distraction,
Be grateful for it.
Don't judge it.
Notice and let it pass back to the breath,
To your heart energy.
Now,
Take a really deep breath here,
Inhaling deeply,
And exhaling fully.
Taking all this energy in and allowing to release completely with the exhale.
And then allow yourself to move back to where you are.
Aware of your surroundings again.
Where you're sitting.
And once more,
Inhale deeply and exhale fully.
And bring your palms together in front of your chest.
Again,
Feel the energy that's flowing through your body when you connect your palms,
Maybe a little tingling here.
Allow your head to drop the chin down towards your fingertips and say thank you.
Thank yourself for taking the time with yourself and taking such great care of yourself.
Let's end here with chanting Aum.
Take a deep inhale.
Aum.
In your own time.
Once again,
Deepen the breath.
And when you're ready,
Open your eyes and come back to here and now.
Thank you.
