Okay everyone.
Settle into the body and finding your breath.
Allowing yourself to make any adjustments that you need to.
Maybe even wiggling around a little bit.
Just do what you need to do to find your comfort.
Breathing in through the nose and out through the mouth.
And on your next out breath just drop the body further into comfort.
Feeling the sigh relax you.
Breathing in and breathing out.
Softening the face and clenching the jaw.
And gently dropping the shoulders down.
Breathing in and breathing out.
And let's see if you can extend your breathing just a little bit inhaling a little bit deeper and exhaling just a little longer there's no forcing the breath whatever feels comfortable for you inhale a little bit deeper with your breath kicking into its natural rhythm there's nothing else you need to do right now let's drop into the body and if you're feeling any physical pain or discomfort allow yourself to silently locate where that pain or discomfort is maybe it's on the tops of your shoulders maybe it's wrapped up in a ball in your chest wherever that physical pain is just become aware of it and notice the warm hum emanating from that spot now tune in to the sounds of the water around you and just listen visualise the wave coming in and covering over your pain and then watch as the water retreats back into the ocean absorbing your pain and taking it into its vastness and feeling the water and then you can relax之 Watching the water wash over you entirely and taking away any pain or discomfort you may be feeling right now.
With every in-breath invite the healing waters in and with every out-breath let them take away your pain and feel your body,
Your mind,
Your soul heal.
Let them take away your pain and feel your body,
Your soul heal.
Let them take away your pain and feel your body,
Your soul heal.
Be in the here and now and visualise the wave coming in,
Washing over you.
And the wave going out,
Taking your pain away.
Let them take away your pain and feel your body,
Your soul heal.
Let them take away your pain and feel your body,
Your soul heal.
And as we begin to finish our meditation for today,
Let's take three deep breaths to fully honour our practice.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and sighing out.
