Hi there,
This is Gemma from B.
Tie Style.
Today I'll take you through a short guided meditation to help you come into a state of calm and relaxation.
So first of all,
Finding a comfortable position that works for you.
So you're taking a comfortable seated position,
Maybe with the legs crossed,
Or maybe sitting on your heels with the knees together.
Feel free to sit on a block or a cushion,
Or if you need to support your back you can sit up against the wall.
And if you know that a seated position doesn't work for you today,
You always have the option to lay down for this meditation instead.
So once you've found your comfortable seated position,
Bring your hands to rest onto your knees with either the palms facing up or down.
Close the eyes here,
Allow the shoulders to draw away from the ears.
Feeling the sitting bones rooted into the ground below you.
Feeling the crown of the head gently start to draw up towards the ceiling of the sky.
Lengthening through the spine,
Allowing a free flow of breath and prana,
The energy that we're working with.
Beginning to notice the sensation of the hands gently resting on the knees,
The feet in contact with the floor,
The sitting bones in contact with the floor or the pillow.
Feeling the air against your skin.
Observe any sounds that you may hear around you,
Either in the room,
Outside the room,
Observing the sound of my voice also.
Notice any smells that are present in the air,
Any tastes in your mouth.
Connect into all of the senses.
And then bring your awareness to your breath.
Just first start to observe your natural breath.
Noticing each inhale and each exhale.
Observing how your breath feels right now in this moment.
It may already be quite relaxed and smooth.
Maybe it's a bit rapid,
A bit uneven.
Just allowing it to be however it is right now.
And begin to notice the movement of your breath in your body.
As you breathe in,
Noticing how the chest and the belly gently expand.
As you breathe out,
Noticing how they contract,
How they draw back in slightly.
Expanding on the inhale and contracting on the exhale.
And this may be a very subtle movement,
So don't worry if you can't feel that movement.
Now bringing the awareness to the top of your head,
We'll start to scan through the body.
Starting from the top of the head,
Start to slowly draw your awareness down through the head,
To the neck,
The shoulders.
And as you draw your awareness down,
Noticing if there's anywhere in the body that is holding on to some tension,
Some stress.
Is there anywhere that you can just soften and let go a little bit more?
Relaxing and softening the muscles around these areas with each exhale.
So keep moving the awareness further down the body to the chest,
To the belly,
The hips,
Softening and relaxing each area as you pass by it.
Finally moving the awareness down,
Past the hips,
All the way down the legs until you reach the toes.
Each and every part of your body should now be relaxed and free of tension.
And we'll start to lengthen the breath a little to invite a sense of calm and relaxation into the brain also.
So releasing your current breath and taking a fresh inhale through the nose for a count of four.
And then exhaling through the nose for a count of four also.
So inhaling two,
Three,
Four.
Exhaling two,
Three,
Four.
Inhaling two,
Three,
Four.
Inhaling two,
Three,
Four.
Exhaling two,
Three,
Four.
Continuing this rhythm of breath.
So each inhale is balanced with each exhale.
Full awareness stays on the breath here.
Now after your next exhale allow yourself to return back to your natural breath.
