Hello,
My name is Francesca or Fran and it's so lovely to have you here with me today to complete a small guided meditation that is focused on a gentle reset.
So what we'll be doing today is a little bit of breath work and a short guided meditation.
I'm so happy that you're here with me to join me for this meditation today.
I very much appreciate it And this is my first video that I'm doing on Insight Timer,
So I hope you enjoy it.
What we will do and what we don't need to focus on is doing anything perfectly.
So this is your practice.
Please do whatever feels most comfortable and safe for you.
If at any point there's something that I say that you don't want to do,
Then that's absolutely fine.
This is,
However,
A very gentle practice and a nice guided meditation just to bring us back to ground us,
To help us settle.
So what I'd love for you to do when you feel ready is get into a nice comfortable position.
Perhaps you're seated,
You're sat on a chair with your feet placed on the ground.
Perhaps you're in your bed,
Getting nice and cosy.
Or perhaps you're lying on your yoga or Pilates mat.
And when you get into that nice comfortable position,
We're going to be holding this sort of position for about five minutes.
So whatever feels good for you.
If it feels comfortable and safe for you to do,
I'd like you to gently close your eyes.
Or if you prefer,
Then just pick an object in the room or perhaps a space on the ceiling if you're lying down.
And just softening your gaze around that object or space.
I'd like for you to bring your awareness to your breath.
Not changing it in any way,
Just letting it be how it wants.
And as we're settling into our breath,
I'd just like for you to allow your exhale to become slightly longer than your inhale.
So perhaps you're breathing in for four seconds and you're breathing out for six.
Just that little bit longer on your out-breath.
Allowing your breath to come back to its natural rhythm.
Staying with your eyes gently closed or your gaze softened.
I'd like for you to bring your awareness and attention to your jaw.
Just allowing it to relax.
Allow your tongue to come away from the roof of your mouth.
Letting your jaw become soft.
Releasing any tension that's held here.
And then moving your attention down your neck into your shoulders.
And let gravity do its job.
So if you're seated,
Just allow gravity to take your shoulders away from your ears.
Allow them to feel loose.
If you're lying down,
Let gravity take the weight of your shoulders onto your mat or your bed beneath you.
And let your shoulders become heavy.
If you have your eyes closed,
Just make sure they're very softly closed.
Not squeezing our eyes shut,
But just gently closed.
We'll stay here for a few moments,
Bringing our attention back to our natural breath.
Allowing each exhale that you take to soften your body.
Each breath just very gently calming our minds.
I invite you to place one hand on your heart space over your heart.
And one hand on your belly.
Feel the warmth of your own touch.
Feel the breaths being taken from the rise and fall of your chest and your belly.
Or if it feels more comfortable for you,
Just allow your palms to face upwards,
Perhaps resting in your lap or at your sides.
Loosening any grip.
Palms facing the sky,
Allowing your hands to become soft.
And at this time,
I'd like you to know that there's nowhere else you need to be.
There's nothing else that you need to do.
And there's no one else that you need to be.
All that you need to do is be you and be here.
If your mind wanders,
And that's completely natural and completely okay,
Just bring your awareness back to your breath,
Using it as your anchor throughout our practice.
And when you feel ready,
Start to bring your awareness back to your surroundings,
Whilst keeping your eyes closed or your gaze softened.
Just taking a moment to notice how you're feeling.
Do you feel the same?
Do you feel a little calmer?
Maybe a little refreshed?
Or have any sharp edges,
Have they softened at all?
It's completely fine if you feel no change,
Or even the smallest shift.
Start to bring some gentle movement back to your body.
Maybe wiggling your fingers,
Your toes.
Maybe moving your head very gently,
Side to side,
For a gentle neck stretch.
Whatever feels good for you,
Take any movement that you need.
And in your own time,
And completely at your own pace,
If you've had your eyes closed,
Just gently flick your head to the side,
And bring your awareness back to your body.
Flick them open,
Or if you've had your gaze softened,
Just return your attention back to the room.
And I do hope that this speedy,
But gentle reset has been helpful or beneficial for you in some way.
And please know that you can return to it,
Or return to your breath whenever you need,
Using it as your anchor throughout your day.
Thank you so much for joining me.
I'm so grateful.
And I hope to see you soon.
Thank you.
Bye.
