Make sure you're sitting or lying comfortably somewhere where you will not be disturbed.
Now close your eyes,
Or if you prefer,
You can close them 90% of the way.
If at any time you feel anxious during the meditation,
Remember that you can open your eyes and focus softly on something in the room as you continue the meditation.
Now take a nice long deep breath in through your nose and breathe out gently through your mouth.
And again,
Take a nice long slow deep breath in through your nose and breathe out through your mouth.
And one last time,
A nice deep breath in and completely relax as you breathe out.
Now breathe normally in your own time and at your own pace.
And I'd like you to turn your attention to the top of your head and soften any tension in your scalp or your forehead.
Let your eyelids rest fully or at 90% over your eyes and relax the muscles behind your eyes.
Soften any tension in your neck and allow your shoulders to become heavy as they drop gently down towards the floor.
Let go of the tension in your chest and release any tightness in your abdomen.
Really let the muscles in your tummy go.
Soften your hips and your thighs.
Completely relax your feet.
Keep breathing in your own time.
Keep relaxed.
I'd like you to place one hand on your heart and the other hand on your tummy.
Slow down your breathing just a little bit and breathe evenly into your tummy.
Breathe out as you relax,
Allowing your breath to be released effortlessly out from your body.
Don't force the breath out,
Just let it go.
Keep breathing a little deeply and gently into your tummy and then release the breath.
Breathing in deeply into your tummy and then just let that breath go.
Continue to breathe in this way and in your mind's eye take the thing or scenario that you're feeling anxious about and see yourself putting it into a very large box.
Now see yourself putting the lid on that box.
Imagine the box getting smaller and smaller and smaller until it's small enough for you to gently slide to one side so it's out of your view.
Take a deep breath in and out.
Feel the sense of space you now have around you.
Space you have for you to just be.
Continue to breathe into your tummy and relax as you breathe out.
Silently repeat to yourself the mantra,
In this moment all is well.
In this moment all is well.
As you repeat the mantra continue to sense the space around you,
The ease around you,
The calm around you.
Continue to let go and completely surrender to this moment.
In this moment all is well.
Keep breathing in and out,
Expanding your energy into the space around you.
Keep expanding,
Keep surrendering,
Keep letting go.
I'd like you to start to notice the sounds in the room now and allow the sounds to simply be there.
Become aware of my voice.
Notice the music.
Notice any sounds inside or outside the room.
Feel complete acceptance for whatever sounds you are hearing right now.
Just let them be here without judgement,
Without labelling.
Notice the sound of your breath.
Notice your hands on your heart and your tummy.
Notice your tummy lifting and lowering as you breathe in and out.
Notice your chest rising and lowering as you breathe.
Now I'd like you to open your eyes just a little bit now and softly focus on the objects around you without judgement.
Notice the colours,
The textures,
The shapes.
Feel complete acceptance and peace.
Continue to repeat the mantra,
In this moment all is well.
In this moment all is well.
Feel the calmness wash over you.
Bring awareness to your body.
Notice your hands.
Feel how lovingly they support your heart and your tummy.
Embrace that support.
Feel safe.
Embrace that support as you continue to breathe in and out in your own time into your tummy.
Now become aware of your body resting against the floor,
The chair or the bed.
Keep breathing slowly into your abdomen as you gently repeat the mantra in this moment all is well.
Let the calmness expand throughout your entire body as you lovingly bring yourself more fully back into the room,
Back into the present moment.
Now take a big energising breath in and out and when you are ready slowly open your eyes.
