Hello and welcome.
In today's meditation,
We're going to be doing some breathing.
Well,
I know we're breathing all the time,
But we're going to do some exercises to help calm the mind,
Calm the brain and calm the nervous system.
Now,
This is a really great way to start the day before you get into doing whatever it is you're doing and being busy and going straight into being reactive.
And by calming yourself down,
It will help you to become better at problem solving.
Challenges will come up,
But you'll be able to deal with them more effectively if you're regulated and feeling calmer.
And of course,
If you do find that you're feeling stressed or something happens and you're like panic,
You can come back to the breath.
So we'll start by getting into a comfortable position.
Turn off any distractions.
Give this time to yourself.
Feeling your feet on the floor.
Whatever is supporting your body.
Feeling that connection with the ground.
Becoming aware of the breath.
And just start by noticing the quality of the breath.
Is it fast or slow?
Deep or shallow?
And feel the sensations of the air coming in through the nostrils.
And the movement of the body with the breath.
And now focus your awareness on the belly.
If you want,
You can put your hands on your belly.
And feel it rising and falling.
Just tuning in to the rhythm of the breath.
And now,
If you want,
You can consciously slow down your breathing.
And as you breathe in,
Imagine your breath coming up from the centre of the earth through the soles of the feet or whatever parts of your body are in contact with the support.
And breathing up through the lower part of the body,
Through the feet,
The legs,
The pelvis.
And up into the heart.
And just hold the breath in the heart for a few seconds.
Breathe out slowly.
And then breathing in again,
The same way.
Imagine you're drawing the energy of the earth right down from the centre.
And up into your body,
Through the lower part of the body,
Into the heart.
Pausing.
And then letting it out slowly.
And if you want,
You can make a sound as you breathe out.
Letting go of any cares or worries.
Giving them over to replace by faith.
And just continue in your own time.
Breathing up from the earth through the feet,
Soles of the feet,
The legs,
The pelvis,
The belly,
Into the heart.
Pause and breathe out slowly,
With a sound if you wish.
And every time you breathe out,
Just feel the muscles relaxing.
Letting go of any tension.
And if you find at any point that your mind wanders off,
Come back to feeling the ground and the support.
Knowing that you're always supported by the earth.
The earth has got your weight.
And then breathing in again,
Drawing up from the centre of the earth.
And know that each time your mind wanders and you notice,
That's a moment of awareness.
And you're retraining your mind to become less reactive.
If you're a visual person,
You can imagine your breath coming in and out,
Like the waves of the sea crashing against the shore.
In and out.
In and out.
In and out.
And now,
Just let your breath return to its normal rhythm if you haven't already.
And being aware of your being in your body,
In this moment in time and space.
Feeling your fingers,
Feeling your toes.
The space around your body.
The room that you're in.
The building.
The area surrounding the building.
And when you're ready,
Just open your eyes gently,
Softly.
Coming back into the moment.
Thank you again for joining me today.
Have a wonderful rest of the day,
The rest of the week.
And until next time,
Take care,
Go well,
Lots of love.
