Welcome to your calming presence meditation.
Meditation is designed to bring you back to yourself if maybe you're feeling a little anxious today,
A little scattered.
Meditation is a little reset to bring you back into balance a little bit.
So you can take a seat or you can lay down.
If it feels comfortable today you can close down your eyes,
Otherwise just focus them on a point in front of you.
Once you're comfortable I want you to begin to take note of any tension in your body and consciously relax it.
Maybe in your shoulders,
Maybe you're sucking in your stomach,
Maybe there's tension in your jaw.
As you breathe relax these areas.
Allow your body to be soft.
When you're ready you can take a deep breath in,
Filling up your stomach,
Your ribs,
Your chest.
Hold this breath at the top and exhale slowly,
As slow as you can.
Allowing your body to relax a little bit more.
I'd like you to try and focus on your breath as you breathe in and out.
Follow it as it travels through your body.
If it feels comfortable today you can add our paws at the top of the breath and a pause at the bottom of the breath.
Inhaling and exhaling as slow as feels comfortable for you.
If your mind wanders just bring it back to your breath.
Continuing to breathe in and out.
If you find it difficult to follow your breath without getting distracted you can also tune in to an element in the music.
Maybe there's a melody or an instrument.
Tune in to whatever stands out to you in the music and follow that.
Allowing this conscious,
Intentional focus relax you.
Helping reduce any anxiety or fear.
Anything that's making you feel scattered or uncertain.
Taking a final few breaths and dropping your focus on your breath or on the music.
Taking note of if you feel any difference.
Everything feels not quite as big and scary anymore.
Taking one final deep breath in through the nose.
Holding at the top and as you exhale let out a sigh.
From here if you're ready to go on with your day you can make some movements.
Bring yourself back to the present moment.
You can carry on with your day.
