Hi everyone,
I'm Gem and this is Get Set In With Gem,
A space for busy minds to feel a little bit calmer.
If you're feeling anxious or unsettled or perhaps just a little bit tense,
You're not alone.
Take the next 10 minutes to reset.
There's nowhere else you need to be,
There's nothing else you need to be doing.
Just take this moment now for you.
Inviting you to gently close down your eyes and get into a comfortable position,
With your back supported and if you can leaving your head free from support,
Removing any distractions that you have in the space around you.
Gently take a moment to settle in with where you're sitting right now,
Perhaps noticing how your thoughts are feeling,
How your mind is feeling,
Perhaps noticing how your body is feeling,
Sitting where you are right now.
I'm now inviting you to gently tune in to your breath,
Not trying to change the breath in any way,
Just simply getting curious to the breath,
Simply noticing the natural rhythm of the breath as it is for you right now.
Perhaps getting curious to the pace of your breath.
Is it fast?
Is it slow?
Is your breath deep?
Or does it feel shallow?
Not judging the breath in any way,
Just simply observing,
Simply noticing the breath breathing itself as it so naturally does.
Now inviting you to let go of the breath and place one hand on your chest and another on your belly.
So we move into some deep belly breathing now.
Placing your hands allows you to feel feedback of the breath as you breathe in and out.
Your own pace inviting you to take a deep breath in,
Breathing down into your belly,
Allowing your belly to rise as you do,
Feeling that on your hand.
Then whenever you're ready,
Gently breathing out,
Simply observing your belly fall,
Allowing yourself to take these breaths at your own pace,
Breathing down deep into your belly,
Then watching your belly fall as you breathe out.
Your chest should remain relatively still during this movement,
Just simply allowing the breath to move in through your nose,
Down through your throat,
Chest and into your belly,
And then out as you breathe out.
You're not trying to control the breath,
Don't want to breathe completely to the point of discomfort.
Just breathing in and out of your belly at whatever depth and pace feels right for you in this moment,
And simply taking these breaths at your own pace now.
Perhaps noticing your body gently softening,
Relaxing with each breath you're taking.
Noticing how the breath feels as it moves through your body.
Again,
Not judging it in any way,
Just simply noticing,
Simply noticing how the breath is for you right now.
Then whenever you're ready,
Inviting you to let go of your breath,
Simply move your hands down by your side or in your lap,
And allow your breath to return to its natural rhythm once more.
Now inviting you to begin scanning your body with your mind,
Starting at your feet.
Simply noticing your feet grounded against the floor underneath you.
Noticing how this support feels for you right now.
Simply allowing the surface to carry the weight of you as it is right now.
And then slowly moving your awareness from your feet up through your ankles,
Through your calves,
Your knees,
And your thighs.
Perhaps noticing what is here for you right now.
Any sensations that come up,
Simply observing them,
Not judging,
Just allowing them to be.
And slowly moving your awareness from your thighs up through your hips,
And then slowly up through your belly,
Your chest,
And your back.
Noticing the breath in your chest,
Perhaps.
Noticing the sensation of the chair or floor you're sitting on against your back.
Noticing how supported you feel.
Perhaps observing if there's any tension here or tightness.
And if available for you,
Perhaps softening that,
Allowing it to melt away.
And then bringing your attention to your fingertips,
Your hands,
Your wrists,
Your forearms,
Your elbows,
Your upper arms.
And then bringing your attention to your shoulders and your neck.
Noticing any tightness or tension that may be lingering here.
Not judging it,
Simply observing,
Perhaps softening it if it's available for you.
Perhaps allowing your shoulders to drop down.
Then bringing your awareness up to your face.
Perhaps bringing some softness here,
Allowing any tension to melt.
Any tension that you may be holding in your jaw,
In your cheeks,
Around your eyes,
In your eyebrows,
And perhaps in your forehead.
And then gently resting your awareness on the top of your head.
Just noticing how it feels for you right now.
And then bringing your awareness to your whole body.
Holding your whole body in awareness all at once.
Again,
Not forcing anything or noticing.
Just simply allowing whatever is here to be here.
Allowing how your body feels to be as it is meant to feel right now.
And then whenever you're ready,
Simply allowing the awareness to drift away.
And allowing yourself to rest for the last minute of the meditation.
Letting the effects of the meditation slowly seep in.
You may wish to move into a more comfortable position,
Whatever feels right for you.
There's nothing to do here,
But simply rest.
I'll tell you when it's time.
Perhaps taking these last few moments to set an intention.
For how you want the rest of your day to be.
Perhaps a moment to reflect on that this meditation is always available for you.
As a space to reset and come back to your body and breath.
Simply taking these last few moments for you.
Nothing to do,
But be here right now.
And then whenever you're ready to let go of this peaceful space that you've created for yourself.
Simply deepening the breath now.
Perhaps becoming aware of your surroundings.
Bringing a little bit of movement into your fingers and your toes.
And then expanding that movement to the rest of your body.
And then whenever you're ready,
Inviting you to gently reopen your eyes and come back to the room.
Know that this meditation is here whenever you need it.
Noticing how calm you may feel right now.
And allow that calmness to be carried with you through the rest of your day.
Enjoy the rest of your day and thank you for meditating with me.
