We'll begin this meditation by finding a comfortable seated position.
Back straight but not stiff,
Hands gently resting in your lap.
When you're comfy,
Gently float your eyelids closed,
Taking your first deep breath as you arrive here in your body.
Maybe let it out with a sigh.
Check in with yourself for a moment.
How are you feeling?
No judgement.
Just notice.
Let's take 3 deep breaths together now.
Breath moving deep into the belly on your inhale and releasing with a sigh on the exhale.
Ready?
Breathing deep,
2,
3,
4,
5 and release fully.
Again,
Breathing in,
2,
3,
4,
5 and release again,
Allowing the body to relax a little deeper.
On one more deep breath in and out.
Beautiful.
We'll continue breathing deep breaths in through the nose and out through the mouth.
Let's take 10 of these.
No hold or pause at the top,
Simply allow each inhale and exhale to flow easily and fluidly one into the next.
Take 10 deep breaths like this in through the nose and out through the mouth at your own pace.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40.
Let's shift to some box breathing now.
Inhaling through the nose for a count of five,
Holding at the top for a count of five.
Exhaling through the nose for a count of five and holding again at the bottom for a count of five and repeating.
And if a count of five doesn't work for you,
Go at your own pace.
Let's do 10 box breaths here.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40.
Beautiful.
Allow the breath to flow naturally now as you bring all your awareness to the top of your head,
Breathing into this space,
Relaxing the scalp completely,
Relaxing your forehead,
The area between your eyebrows,
Your cheeks,
Your jaw,
Your lips,
Tongue,
Shoulders.
Allow your shoulders to get heavy,
Your arms,
Palms,
Fingers,
Soften every finger.
Relax the muscles in your upper back,
Your mid-back,
Your low back and abdomen,
Your heart.
Allow it to soften.
Relax your belly,
Your hips,
Your tailbone,
Thigh muscles,
Both legs,
The soles of your feet.
Soften every toe.
Feel the entire body now softening a little more with each new breath.
Allow your awareness to begin to slowly zoom out now,
Becoming aware of your body in the space you're in,
Maybe that's your bedroom,
Living room or office.
Wherever you are,
Become aware of your body in that space.
Zoom out a little further now,
Maybe to your entire building or neighbourhood,
Feeling the expansiveness of the energy surrounding your body in this space,
How small you are in comparison.
Continue expanding your awareness of this space around your body,
Past your city,
Past your country,
Continent,
Zooming out past the Earth's atmosphere into the solar system,
Into the galaxy,
Cosmos,
Until there is nothing,
Only pure awareness.
Breathe here in pure awareness.
Feel the comfort of connection to every single thing and no thing at the same time.
All is one here.
Everything is in divine order.
All is one.
Slowly begin to bring your awareness back to you,
Back to your body in the space you're in.
Bringing your whole body now from the top of your head to the tips of your toes.
Zoom in a little further to the area of your heart,
Bring all your awareness to this place,
Offering yourself a little gratitude for taking this time to be with yourself today,
Remembering that you are safe,
You are loved,
And you're exactly where you're meant to be.
When it feels right,
You can gently open your eyes.
