A Short 3 Minute Regathering Guided Practice

Hello,

My name is Shaun Ramston and welcome to this short regathering guided meditation.

Let's begin by closing our eyes and focusing on the region of the third eye,

The eyebrows and the eyelids.

And just allow them to relax and soften and to be free of any form of tension.

Now bring your awareness to your jaw and allow your jaw to hang down without any tension within it or in the surrounding muscle regions.

You will notice that as your jaw relaxes and your eyes relax that any mental tension is slowly released.

Allow your tongue just to sit naturally in a state of ease and now bring your awareness towards your neck,

Traps and shoulders.

Let them unwind and soften.

Make sure that you are not holding your shoulders up in any way or any form.

With all your facial muscles now relaxed along with your jaw and your shoulders and your neck you will notice that you are in a relative state of ease and calm.

Now bring your attention to your breath and slowly breathe in and breathe out.

With each in breath and out breath allow the out breath to become slower and longer.

Breathe in,

Breathe out.

With each out breath feel the entire body relax and be free from any stress or tension.

Now that your body is relaxed and your mind is at ease you will be abiding in the present moment.

This means just enjoy the moment that you are currently in.

For it is this moment that is the true state of reality.

The past is behind us,

The future is unknown and therefore all there is is this present moment.

Let's take a few seconds now just to enjoy the moment and being in our own awareness.

Slowly but surely allow yourself to awaken.

Open your eyes,

Notice your surroundings and feel how you are in a state of tranquility and calmness.