Hi,
I'm Ella Mills and welcome to this simple,
Straightforward de-stress meditation.
We are going to be doing some very simple breathing together just to help us come back to that state of calm,
Of balance.
You don't need anything for this.
You can sit down or you can lie down.
I don't mind.
Just get yourselves into a really comfy spot.
And then once you've found that spot,
Just see if you can gently close the eyes.
And as we close our eyes,
Just start to tune into the body.
Tune into your mind.
And notice how you feel right now.
Any which way you feel is okay.
Just notice any emotions,
Any physical sensations.
How are you right now?
And try not to judge it,
Just observing it.
And as we feel into any feelings or thoughts or patterns,
Just see if you can having acknowledged them just gently drop any contemplating or getting caught up in any of those conversations and instead just see if you can bring your attention.
To your breath.
Can you notice the breath at the tip of the nose?
How does it feel?
I have a temperature or a texture.
And without doing anything else.
Notice how it feels to breathe right now.
Maybe you can hear the breath.
Feel the exhale gently brush past your upper lip.
And as we sit and notice the breath.
Can you notice the very,
Very subtle pause at the top of the inhale?
And the bottom of the exhale.
Just this innate tiny moment of stillness that we have built into us.
And anytime your mind wants to take you back to things you're caught up in or worrying or planning Just guide it back to this simplicity.
If the inhale.
.
.
And the exhale.
And that micro pause that we naturally have between the two.
And seeing if you can let that breath be any slower now.
Any more gentle.
Maybe noticing how each inhale travels from the nose,
Down the throat,
Into the chest,
Ribs and the belly.
How the body gently moves as that inhale ripples through you.
And then how it all softly deflates and fall away as you exhale.
How's your chest moving?
Very gentle rise on your inhale.
And a soft falling away on the exhale.
Can you notice the ribs move up and gently fill?
And then slowly fall away.
In how the belly gently moves.
When we take these slow breaths.
And we're going to see if we can slow our breath down together now.
Just very simply together,
Breathing in and out through the nose for a count of five.
And when we start,
We'll try and make those as even as we can.
So not just letting it all go in the first count of the exhale particularly.
So when you're ready,
On the end of your next exhale,
Let's inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And let that ball away now.
Just coming back to your natural breath in the nose.
And see if you can let yourself,
Let anything else soften.
That any more sense of ease or peace wash over you now.
Noticing that gentle pause between the inhales and the exhales.
The way your ribs,
Your chest,
Your belly move on every breath.
And if it feels good just to gently repeat these words back to yourself.
Just breathing as you say to yourself,
May I invite peace into my life.
May I invite peace into my life.
May I live my life with ease.
May I live my life with ease.
And may I accept myself just as I am.
May I accept myself just as I am.
And breathing into the whole body,
From the crown of your head to the tips of your toes.
Just noticing how you feel for a few minutes of just calm,
Quiet breathing.
And just very,
Very gently wiggling your fingers and toes.
Rolling your shoulders,
Your neck,
Anything that feels good.
And then slowly blinking the eyes open.
Coming back to the room and thank you for practicing with me.
Have a beautiful day.
