In this meditation all we're going to be doing is focusing on simple breathing and relaxing.
All you have to do is listen to my voice as I take you on this guided meditation.
Firstly,
I want you to notice what is around you in the room.
What can you see?
What can you hear?
What can you smell?
It's our senses that allows us to be present.
When we're conscious of our senses it brings us into this moment,
It grounds us.
So just spend 30 seconds now being aware of your surroundings.
Allow it to make you feel at ease with where you are.
You're safe and secure right now.
And all we need to do is take time to ourselves in this moment.
Focus on your breathing now.
Breathe in through your nose,
Hold at the top and out through your mouth.
That's all you need to focus on.
Breathing in through your nose,
Hold at the top and out through your mouth.
And with every breath you take,
The more relaxed you feel.
Carry on with this breathing technique for another 30 seconds by yourself.
Just rest easy with your breathing for a moment and just breathe naturally.
I want you now to aim your focus towards your body.
How are you feeling?
Are there any aches?
Are there any tensions?
Just notice them for a moment and whatever you are feeling,
Allow that part of your body to relax.
Allow it to drop,
Let go of that tension.
Just truly loosen the muscles within your body.
Relax.
Let go of that stress that you're holding on to.
Breathe easy,
It's okay.
Give yourself permission to let go now.
Now is your time.
Focus on your feet right now.
Loosen that area,
Let go of any tension.
If you're pushing your feet into the ground too hard,
Just allow them to rest easy on the ground.
Just let go of that stress that you're holding on to.
Loosen that area,
Let go of any tension.
If you're pushing your feet into the ground too hard,
Just allow them to rest easy on the ground.
Move up to your legs,
The bottom of your legs and your knees.
Loosen that area.
Move up to your upper legs,
Your thighs and your hips.
You tend to hold a lot of tension in this area so just notice if you're feeling any knots or stress there and just allow it to be free.
Now move up to your abdomen and your lower back.
This is where labor intense jobs and physical work tends to bear the heaviest burden.
So allow this area to truly feel relaxed.
I want you to feel a cold sensation swirling around your lower back and your lower abdomen.
This is going to release the butterflies,
The anxiety at the front.
This can release the tension and the aches and the pains at the back.
Feel this cold energy just flowing through that area and easing every tension.
Now move this cold energy into your upper back and into your chest.
This area is going to allow you to feel the most relaxed now.
This cold energy is loosening your shoulders,
Allow them to drop.
Notice the rising deflation of your chest as you are breathing and allow that cold energy to swirl around that area.
Make you feel fresh and rejuvenated within your chest.
Now as you breathe you notice how fresh it is to breathe truly freely.
Move your attention to your neck area now.
This area suffers the most from poor sleep.
Sometimes we don't have our pillows right,
Sometimes we move around a lot or sleep funny on our sides and our neck suffers for this.
Do what you can to release this area,
Even if you have to massage it lightly,
Even if you feel like you have to move your head around a little bit to loosen it or just visualise again.
Just the relaxation of the muscles within the neck and allow yourself naturally to just loosen that area.
Remember this is your time to let go of the tensions and the stresses of the world.
And finally we move up to our head where we hold a lot of tension.
Sometimes you are not mentally in the best place.
So first of all I want you to forgive yourself and stop being too hard on yourself.
It's okay to be stressed.
All these things are natural byproducts.
If you want to massage your forehead you can,
Or the back of your head or the top of your head.
Just imagine clarity in whatever shape or form that manifests.
Just imagine it.
It might be you walking along a beach.
It might just be you visualising that cold energy again,
Releasing negative energy that has been holding you back.
Just free this area in whatever way suits you.
Now I'm going to give you a minute just to relax without focusing on any area of your body and just go back to that breathing again.
We are breathing in through your nose and out through your mouth.
We are going to do this together to finish off.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
Finally one more breath in through your nose and out through your mouth.
Well done for giving yourself this time today.
We all need this time so if you can make it a regular practice then it will benefit you in so many areas of your life.
Thank you for being here with me today.
