Hello,
My name is Sandra.
Welcome to this 5 minutes guided meditation.
I want to honour the fact that you are here.
Being kind to ourselves is a beautiful sign of love.
Let's start.
For this practice,
I invite you to come in a comfortable position.
You can sit crossing legs on your yoga mat,
Use a blanket to increase your height and this will keep your back straight.
Otherwise,
You can use a chair or stay in a flat position on your mat or a bed.
If you are laying down,
Place a blanket below your head and your knees so your body adopts the shape of a gently wave in the ocean.
Take your time,
Make yourself as comfortable and in ease as possible.
With your fingertips at each side of your head,
Gently lift and angle your crane towards your chest.
Create more space at the back of your neck and bring your chin slightly down.
You can keep your eyes open or let the upper eyelids descend towards the lower eyelids.
Place your arms at each side of your torso and turn your palms up.
Start listening to the sounds from the outside,
The sounds from your home,
The sounds of my voice.
Bring your awareness to the temperature of the room,
The sense of space around you,
The position of your body fully supported,
Fully grounded,
Fully held.
Feel the air coming in and out through your nostrils,
Fresh as you inhale,
Warm as you exhale,
Nothing to change,
Just observe.
Notice the quality of your breathing,
The length of every inhale,
Every exhale and the space in between.
Place your right hand on your belly and the left hand on your chest.
Notice the movements of your body,
The areas that move,
The other areas that stay the same.
Notice your navel and the air reaching your spine.
As you bring your awareness to your breathing,
It naturally slows down.
Make it very audible,
Steady,
Smooth as the brush of an artist painting a canvas up and down.
Make equal the length of your inhale and your exhale.
Reduce the space in between.
Become aware that it's your whole body breathing.
Notice every thought,
Every emotion,
Every sensation that comes to light and every time you notice a thought,
An emotion,
A sensation,
Bring your attention back to your breath and your navel and movement and your body fully inhaling and exhaling.
Draw a circle of protection around your body.
Around that circle of protection,
Draw a bigger circle of healing.
Around that circle of healing,
A third circle of support with benevolent beings as your teachers or your ancestors.
Visualize your body surrounded by these three circles.
Slowly bring your palms together in front of your chest and repeat with me.
