Let's settle in.
Find your most comfortable position.
For you that may be on a chair,
Or sat on the floor,
Or lying down in your bed.
When you feel ready,
I invite you to gently close your eyes.
Now let's focus on your breath.
Breathing in and out through your nose.
Notice your breath as it enters and leaves your body through your nostrils.
Let your shoulders fall away from your ears.
Let your jaw relax.
Notice the rise and fall of your chest with each breath.
You may find that at some point your awareness wanders,
But this is very human.
If this happens,
Without judgement,
Bring your awareness back to your breath.
Meditation can be thought of,
Of bringing yourself back to the present moment.
Back to yourself to know yourself better.
Now notice any thoughts that may arise or pop up for you.
Imagine your mind is like a gentle stream.
Each thought that you have is now placed upon a delicate leaf which is floating on the stream's surface and being gently carried along.
Notice those thoughts that you have onto a leaf.
You're sitting on the bank of the stream and you watch the leaf slowly float away.
The stream is peaceful,
Its movement is calm as the leaf drifts out of your sight.
Take time now to place any other thoughts that you have right now as your leaves onto the stream and just watch them gently float away downstream.
G situations.
As you're sat safely on the bank of the stream,
Watching your thoughts flow past,
Imagine that your body is sinking into the ground beneath you and you're making a strong connection with the earth.
This is grounding you,
Grounding you and your body.
Now I invite you to inhale for a count of 4,
Hold for a count of 4 and exhale for a count of 4.
There's no need to push yourself if holding for 4 is too much,
This is completely fine.
Whatever is most comfortable for you.
So let's breathe in some fresh air,
2,
3,
4 and hold,
2,
3,
4 and exhale,
2,
3,
4.
This time inhale through your nose and exhale through your mouth.
So inhale,
2,
3,
4 and hold,
2,
3,
4 and exhale,
2,
3,
4.
Bring your breathing back to its normal rhythm.
Feel your whole body and mind becoming more relaxed.
Keeping your eyes closed,
Notice the environment around you.
Notice any sounds or sensations.
Take as much time as you need and when you're ready,
Gently open your eyes.
Try to maintain this feeling throughout your day.
And remember,
You are a wonderful soul.
Thank you for meditating with me.
Take as much time as you need.
You Thank you.
