Start to get yourself comfortable for our final meditation.
As you get comfortable to settle in,
What is your body telling you right now?
What story is your mind telling you right now?
As we practice observing mindfully,
Taking that step back to watch the body,
To watch the breath.
So feeling free to take any movement right now.
Shuffle feet,
Shuffle hips,
Shuffle shoulders,
Shuffle the head side to side.
Exploring what can allow you to feel more relaxed right now.
Once you feel settled,
Resolve to be still.
Noticing your breath,
The breath flowing in and the breath flowing out.
Feeling the rhythm,
Pace of your own breath.
Notice how it feels to observe and notice that breath.
Sometimes it feels spacious when we practice.
Sometimes it feels quite cloudy,
Dreamy.
Sometimes it can be quite wild.
Sometimes it feels like we're in a place where our mind starts to race of all the things that we need to do.
And that's our mind being uncomfortable with resting,
How we may be hard-wired and conditioned.
And all of them are okay.
And what's your space that you're in today?
The mind and yourself that you are safe right now.
You have nowhere to be,
Nothing to do.
But just to be here to practice,
Noticing your breath.
Noticing when you may wander off on a trail of thought or story.
When you do,
Just acknowledging that you've done that.
Observing no judgment,
No criticism.
Just an observation and then kindly bring yourself back to the breath.
You may start to watch the journey of the inhale through the nose,
Through to the lungs,
And out the way it came through.
And as we watch the breath,
Can we add a sense of softness,
A depth,
A longer pace to that breath?
Slowly,
Attentively,
Kindly breathing in.
Slowly,
Lovingly,
Attentively breathing all the way out.
With that breath guiding our body,
Releasing the body.
Lovingly,
Kindly,
Attentively releasing the weight of your body,
Surrendering.
Surrendering feet and legs.
Surrendering hips.
Surrendering torso,
Back,
Shoulders.
Softening belly,
Chest.
And any tension that may have been stored here from the day that you've had,
Be that physical or manifested through anxious or nervous energy,
Stress energy.
Releasing that on your next exhale.
And lovingly,
Kindly,
Attentively releasing the arms and the hands.
Releasing the head,
Scalp,
Neck and throat.
Releasing jaw,
Mouth and tongue.
Releasing cheeks,
Temples,
Eyeballs,
Eyelids,
Eyebrows and space in between the eyebrows,
Unraveling the forehead.
As you lovingly,
Attentively,
Kindly release yourself to surrender to full relaxation,
Guided by that breath.
Watching your breath flow in.
Watching your breath flow out.
And allowing the sounds of the balls to carry you to deep breaths,
Deep relaxation,
Deep surrendering.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
And letting the sounds of the balls to carry you to deep breaths.
Gently in your own pace and time.
The invitation is to continue this however long you like.
Maybe you log off,
Go straight to sleep.
Or you might start to guide yourself back,
Bringing more awareness to where you are at.
Maybe you're starting to visualise the room that you're in.
As you start to guide yourself back,
Noticing the points of contact with body,
Ground,
Body and maybe air brushing against skin.
Start to be aware of the air exchanging.
In your own pace and time,
Feel free to take a deeper breath in and out.
And in your own time,
Feel free to start to wriggle fingers and wriggle toes.
Stretch arms,
Stretch legs.
Take a full body stretch.
And go ahead to take your time to collect the knees in,
Give yourself a big squeeze and big hug.
Inviting yourself back.
Hopefully feeling more nourished and aware of your own body,
Skin,
Breath,
Mind.
And feel free to rock side to side.
You might roll over to the left using your left arm as a pillow.
Taking your time to stay there.
Keeping the eyes closed if you close them.
As you start to guide yourself back,
You might use your right hand to guide yourself gently up to seated.
To find a seated,
Comfortable position.
With the palms at the centre of the chest.
Notice how it feels to be you right now.
And in this space,
Feeling free to set the intention to carry the lesson that you have learnt today,
Maybe to be more of the observer.
Take a moment just to watch your breath every now and then throughout the day,
Throughout the week.
As we arrive physically,
Mentally,
Emotionally.
Closing our practice,
Let's inhale.
Circle the arms up over the head.
Palms together,
Exhale,
Hands down through centre.
Namaste.
