This meditation is designed for you to relax,
To let go,
Become grounded and focus on what is most important to you.
You can do this meditation in a seated position with your back upright or you can lay down supporting your knees with a pillow.
So take a few moments to settle in and try to make yourself at least 10% more comfortable.
Let your body grow heavy,
Relax your shoulders,
Relaxing your jaw,
Relaxing your hands and your feet and just breathe naturally.
Letting go of the day thus far.
Letting go of any expectations that you might be carrying into this meditation.
Feeling grounded in the knowledge that there is nowhere else for you to be.
There is nothing for you to do except be.
Try to tune in to your breathing and sense where your breathing moves you.
Is that in your chest,
In your stomach,
Maybe the whole of your body feels like it's being breathed.
And so to become grounded in the now we are simply going to scan down the body from the head to the toes.
Becoming aware of each part of the body and I will cue you by saying each part and as you tune into that part try to let go just a little bit more and become even more relaxed in the now.
We start at the top of the head,
The crown of the head,
Scanning away down to the forehead,
Releasing the brow,
Releasing any tension in the eyebrows,
Scanning down the side of the face and at the cheeks,
Releasing any tension you have in the jaw,
In the tongue,
Scanning down the back of your neck,
Letting go,
Scanning down the shoulders and down the back of the body,
Releasing,
Taking your attention to each arm,
Scanning from the shoulder to the elbow,
The elbow to the wrist,
Taking attention to the hands,
Releasing any grip you have there,
Noticing any sensations and scanning down the front of the body,
The heart center,
The chest,
Stomach,
Letting go,
Releasing into the chair or to the surface that you're laying on,
Taking your attention to your hips,
From your hips down your thighs to your knee,
From the knee down your calves to the ankle,
From the ankle to the feet,
Feeling grounded in this moment,
Just letting any thoughts that pop in to just pass us by,
No need to latch on to them,
Just feeling grounded and present in this moment and as our mind and our body relaxes,
I invite you to move your attention away from the logical thinking part of our brain,
Move your attention down to your heart and I invite you to place one hand over your heart and one hand over your stomach,
Indicating our intuition meets love,
Taking this opportunity to connect inwards to your inner wisdom,
To your open-hearted curiosity,
Going inwards to your all-knowing being.
Daily we are layered with shoulds and coulds and demands and lists of things to do,
Piles up,
Becomes noise that distracts you from the core of you,
From that trust within,
From your inner wisdom,
But that core and that wisdom is always there to come back to,
To check in with,
To seek clarity.
What is most important to you?
What do you sense when I ask that question?
Notice what thoughts,
What feelings or what sensations present themselves.
What is most important to you?
You have the answers within.
You know this.
We lose our ability to trust ourselves and in this stillness is where we regain,
We rebuild the trust.
You know what matters to you and sometimes we just need the question.
Visualize your heart center,
Connect there and let your heart speak.
Let it be heard.
Let it tell you what matters most and if you have a question or a decision you're faced with,
Ask this question now.
Let your heart speak.
Listen to your heart and if you lived a line with what matters most,
What difference would that make to you?
What difference would that make to your life,
To your well-being,
To your relationships,
To your mindset,
To your ability to thrive?
Your heart has spoken and you have listened.
Capture what you have heard.
Seal it with acknowledgement and as we start to come back into the now,
Start to breathe a little bit deeper in through the nose and out through the mouth,
Letting go.
Do that two more times.
Inhale through the nose and exhale deeply through the mouth.
Inhale through the nose and exhale through the mouth fully.
Start to bring some small movements back into your fingers and your toes,
Perhaps rolling your shoulders and opening your eyes.
Thank you for joining me for this meditation practice.
I wish you all the best for the rest of your day.
