Okay,
So here's just a short meditation to help you calm your thoughts and reconnect with your body.
Because we spend a lot of time up in our heads,
And this is a really good way of just quietening down.
Now don't worry if your thoughts don't settle down straight away,
Because it takes practice.
Or you might find your mind empties completely,
And that's amazing,
But don't expect that to happen the next time.
Whatever's going on for you,
It's not right,
It's not wrong,
It is just what it is.
So let go of any expectations and just be.
So just start by getting yourself into a comfortable,
Relaxed but alert position.
So if you're sitting on a chair,
Just make sure that your legs aren't crossed and both feet are planted firmly on the ground.
You're not slumping your chair like that,
But you're sitting upright,
Alert but relaxed.
Your spine's not stiff like that,
But it's not slumped either.
So one thing that's quite helpful is just to imagine that you've got a string coming out of the top of your head,
And it's just pulling all the vertebrae into alignment.
Or you might like to imagine that there's a column of light going down from the sky,
Through the top of your head,
Through the crown chakra,
Through the spine,
And out through the base of the spine,
And going down into the centre of the earth.
And just make sure that your hands aren't clenched,
You might like to just give them a little shake,
Just to release any tension,
And just let them rest gently on your lap.
If you feel any pulling in your shoulders,
You might find it helpful just to get a cushion and rest your hands on the cushion.
Now if you need to make any adjustments,
You need to get another chair or get a cushion or something,
Just pause this video now,
Get yourself into that comfortable position,
And when you're ready,
Press play again.
Okay,
So now you're in that comfortable,
Relaxed or alert position,
Just gently close your eyes.
And I'm going to ring a bell,
And just stay with the sound of the bell for as long as possible,
Until you can't hear it anymore.
And when the sound of the bell has faded,
Just be aware of any other sounds that you can hear.
It might be traffic outside,
Wind,
Rain,
Neighbours,
Clock ticking.
The thing is,
Not to seek out those sounds,
Just let them be,
Just let them come and go,
And try not to make any judgement about them,
Whether they're pleasant or annoying.
Just notice them as they arise and as they go.
And if at any time you find your mind's wandering,
Just bring your attention gently back to the sounds that you can hear.
And when you do that,
Just be kind to yourself.
That's what minds do.
And now just bring your attention to your breath.
I know it's hard once we're focusing on the breath,
Not to control it,
But see if you can just be with the breath without controlling it.
Just noticing how your body moves with each in-breath and with each out-breath.
So can you feel your shoulders moving up and down,
Your ribcage expanding and contracting,
Your belly as well.
Just observe it and don't try and change it.
And perhaps you might want to focus on the quality of the breath too.
Is it fast,
Slow,
Shallow or deep?
Observing the breath in this way also helps you become more aware of your mind states,
Because often when we're feeling anxious,
Our breath will be shallow and fast.
And when we're feeling relaxed,
It's slower and deeper.
So you might want to consciously now just slow the breath down.
Breathing deeply,
Right into the belly.
So let's take a deep breath now.
Breathe right in,
Right down into the belly.
Just hold it for a few seconds and breathe out slowly.
And as you breathe out,
Just feel the body relaxing.
And now in your own time,
Just do that two more times.
Breathing deeply,
Letting your breath go all the way down into the belly.
And when you feel you can't take in any more air,
Just let it out slowly,
Relaxing your body as you do so.
And one more time,
Take a deep breath in and out.
And just be aware if there's any tension anywhere.
Can you just breathe into those areas where you're feeling any tension?
And again,
If you find your mind wandering off,
Just bring your attention gently back to your breath.
Remember,
We're not trying to stop the thoughts.
We're just trying to train the mind.
So you might like to think of it like a puppy.
It keeps wandering off and you keep calling it back.
And you wouldn't be cruel and harsh with a puppy.
You'd be kind and gentle and patient.
So be that way with yourself too.
And now just gradually expand your awareness to be aware of the whole of your body and the space it takes up in the room.
The sensation of your clothes,
The air on your skin,
The temperature,
Any sounds that you can hear,
Any smells.
Try and make this a full sensory experience.
Just feel whatever you're feeling.
Find your emotions too.
Just notice without judgment.
And again,
If your mind wanders off,
Bring it back gently.
And you might want to start just moving a little bit,
Keeping your eyes closed.
Just as we come out of this meditation,
Just bringing yourself back into the room.
And when you're ready,
Just gently open your eyes.
How do you feel now compared to ten minutes ago?
The thing is as well,
When you've been meditating,
Don't get up and start rushing around and being busy.
Just take some time to be gentle and calm with yourself.
You might want to sit on for a few more minutes before you get back to your day and your to-do list.
I'll see you soon.
Take care.
Lots of love.
