Hello and welcome to this meditation for Monday.
A great way to start the week is with meditation and so the idea is this is to set you up for the rest of the week.
And now my invitation for you for this meditation is to is to grab your favorite crystal if you're into crystals if you're not don't worry it's optional and I can find that I mean I've got this one here and and it helps to ground me sometimes if I've got something to hold so that is your my invitation to you and I'll wait for 30 seconds or so to give you a chance to do that and and just arrive here in the present moment whatever time of day is for you if it's the morning in anticipation of the day ahead if it's the end of the day letting go of anything that's happened earlier this day we can't change the past the only thing that is real is the present moment and yet if you wish close your eyes and as the sound of the bell dies away feel the ground beneath your feet feeling the support of the chair or whatever is supporting your body feeling the weight going down into the earth and notice if you're holding on to any tension in any areas of the body most common are the jaw,
Shoulders,
The hands and if you do sense any tension just breathe into those areas and imagining your breath going into the tension and loosening it and freeing it up and feeling the body relax a little more with each out breath and notice how you're feeling right now without judgment just observing your experience as it is right now any bodily sensations thoughts,
Feelings,
Emotions and if anything feels very strong or overwhelming you can always open your eyes and just have a soft focus in front of you and if your mind is busy and if it helps and just slow down the breath and imagine breathing down into the ground into the earth and let the earth take away any worries or cares and allow yourself to be supported and noticing any sounds from those far away to those in your more immediate environment and noticing if there's any reaction to the sounds and noticing everything observing without judgment and if you do start making judgments about what's happening notice that too and you can feel yourself becoming more grounded more connected with the body with each breath and if the thoughts are still going on in the background just let them don't try and sense any part of your experience just be open to whatever arises and every time you get distracted by thoughts,
Sounds,
Feelings,
Emotions or any other sensory experiences just notice whatever it was that took you away from the present moment if you find it helpful you can label it then come back to feeling the breath and if the mind is still busy it can help to focus on the belly and the lower part of the body and you can put your hand on the belly and feel it rising and falling with the breath letting go tension if it creeps back in you find the jaw tightening,
Shoulders rising let it go with each out breath coming back as often as you need to it doesn't matter how many times the mind wanders off as many times as it wanders off gently guide it back to the breath and now being aware of the whole of the body the whole of the body breathing and being aware of the space around the body and the space that your body takes up in the room and the space inside your body and being aware of the room,
The building that you're in and have a sense the space outside and coming back you can open your eyes take a breath and whatever you're doing next make sure you ease yourself into it gently and taking forward the benefits of this meditation not just for yourself but for the rest of the world thank you for joining me see you again very soon and in the meantime take care,
Go well and lots of love
