Hello,
And welcome to this 10 minute guided meditation to instil and embrace a sense of trust.
I'm Emma,
Your meditation guide from the HCA.
Finding a comfortable position,
A position for your physical body,
And allowing your body to either naturally sit up on a chair on the ground,
Or perhaps you might like to lie down.
Beginning this practice by trusting that your body knows exactly the position to get into today.
Allowing your body to lead,
Giving it some time to make itself comfortable in the way that it knows how.
And whatever position you are in today,
Let's lengthen through the spine,
Finding space all through the back,
From the tip of the tailbone out through the top of the head.
And perhaps finding naturally that the shoulders roll down,
That there's a bit more space between shoulder and ear.
Allowing the arms to be soft and placed on the knees,
The sides,
Or on the belly.
Again turning to your body for its innate knowing and wisdom.
Trusting that it knows where to place your arms and your hands today and in this moment.
Just noticing the lower body,
The legs,
The feet,
Allowing them to become a little bit heavier,
Feeling their weight,
Whilst feeling the upper body,
The sense of lightness and ease and flow.
Feeling the ground underneath you,
The surface that you're on.
Really connecting,
Noticing your body upon the surface.
If the surface is firm or if it's soft.
Tuning into what you can hear,
The sounds in the distance,
And allowing them just to calm and go.
Allowing the sounds to rise and fall.
And drawing your attention,
Your sense of hearing in towards you now.
The sounds you can hear and the space in the room that you're in.
Or you might just notice the sound of silence.
Just allowing the vibrations to come into and fill the ears as your brain figures out what sound,
Where it comes from.
Just allowing that to let go.
Just allow the sounds to wash over you without having to name or think.
Just one sound after the other,
Or just allowing the silence to encompass you exactly where you are.
If you haven't already closed down the eyes,
Allowing the eyelids to be heavy.
The eyes to be heavy and soft in the face.
Letting go of the outside world and beginning to turn inward.
Setting your attention back into,
Into yourself.
Just scanning the body from the top,
The top of the head.
Scanning down the face.
Scanning down the shoulders.
Upper back,
The muscles in the neck.
Scanning down the front of the chest,
Down the arms.
Down into the fingers.
Scanning down into the belly.
Just a soft,
Gentle scan.
Not landing anywhere,
Just gently gliding down,
Scanning the body.
Down the lower back into the hips.
Just gently scanning down,
Down into the upper legs.
Down into the knees,
The calves.
Down into the ankles and out the feet,
Out the toes.
Just noticing your whole body now.
Whole body from the toes,
The top of the hand,
The extremities,
Down into the center.
Just noticing the breath.
Perhaps noticing the rise and the fall.
The inhalation and the exhalation.
Just allowing the breath to be exactly as it is.
Knowing that it will come and that it will go.
Just like the waves in the ocean.
The ebb and flow.
This is the natural cycle of life.
The rise and the fall.
Coming and the going.
Your rhythm,
Natural cycle.
Happening inside your body without you having to do anything at all.
It's knowing the body.
Trusting the body.
It knows how to find balance.
It knows how to keep you safe.
Protected and loved.
Noticing the heart beating.
Continuous cycle as the heart disperses.
Essential nutrients,
Vitality all through the body without you having to do anything at all.
And just allowing everything to fall away.
Spasking in this knowingness,
This trust,
The natural cycle,
The natural rhythm of your body and the natural world for the next few moments.
And then once again.
Noticing the rise and the fall of the breath.
The internal rhythm and beat of your heart.
This feeling at one with this natural rhythm and cycle of the world.
Just knowing that you are a part,
A special part.
You are connected.
You are cared for and supported.
And it's okay to let go and trust when you're ready.
Beginning to move the fingers.
Beginning to wiggle the toes and bring some movement back into your body by taking a deep breath in through the nose.
Then letting it all go.
Falling into that sense of deep trust.
Remembering that this trust is always there.
Then blinking open the eyes.
Carrying with you this deep sense of trust and stability.
Falling into your day.
