Welcome to Your Being Here Meditation Some days are great.
You know those days when we laugh,
We have fun,
We spend time with friends and family,
We have a good day at school.
But you know what?
Other days aren't so great.
Some days we feel like the world is spinning too fast,
There's too much to do,
There's so much going on,
There's too much pressure to achieve something.
Some days it all just feels like too much.
Whatever has brought you to this meditation today,
Know that just by being here,
Listening to my voice,
You're doing something really positive for yourself.
Thank you for making the time to show your self-kindness.
Often during meditation,
We're asked to close our eyes down.
If that's not for you today,
That's absolutely okay.
Instead of closing your eyes down,
You can soften your gaze.
Try not to look at anything specific,
Anything that will distract you from my words.
You might like to lower your gaze down.
Find a comfortable seated position.
Have a wiggle around if you need to find it.
Ideally you'll be sat with your back nice and straight.
Let's take three,
Four breaths together.
Breathing in through your nose.
Send your breath all the way down to your belly.
Let it fill up your chest,
Fill you completely.
And now exhale through your mouth all the way.
Taking in your second breath,
Breathing in through your nose,
Filling your belly,
Fill your ribs expand.
And exhale through your mouth,
Letting go of the day that you had.
Our final breath,
Let's make it the fullest yet.
Breathing in through your nose,
Filling your belly,
Your chest,
All the way up to your throat.
Hold it there.
And sigh it all out,
Letting go of everything.
Let your breath return to its natural rhythm.
I'd like you now to notice what you can hear inside the room.
Can you hear any sounds?
Maybe the sound of my voice?
The music?
Are there any other sounds that you can hear?
Now expand your hearing outside of the room.
What can you hear?
If you can hear something,
Give it the label of sound.
Let your attention move from one sound to another.
Bring your hearing back into the room and bring it back into yourself.
Can you hear any sounds inside your body?
Maybe you can hear your heart beating.
Maybe you can hear your breath.
We're going to check in with our body now.
Doing this helps our mind to settle.
We can notice any physical sensations and emotions we might be having right here in this moment.
Your whole body is as still as it can be.
The only movement is your breath coming in and out of your body.
Where can you feel it?
Is it under your nose?
Maybe it's in your chest.
Perhaps your belly.
Notice where you feel your breath come in and out of your body.
Going to move around your body now,
Noticing any physical sensations we might have.
If a tricky thought or emotion comes up,
That's OK,
Just notice it.
Try not to push it away or label it as good or bad.
All of our thoughts and emotions are valid.
Bring your attention to the top of your head now.
Notice your face,
All the little muscles around your eyes,
Your cheeks,
Your lips.
Notice where your tongue is resting in your mouth.
Notice your neck and your shoulders.
How do they feel?
Notice any sensations or movements.
Any places that might feel tight,
Like you're holding on to something.
And with your next breath,
Let go.
Now move your awareness down to your arms.
All the way down,
Push your elbows to your hands.
Notice if your hands are curled up or open.
And see if you can relax them just a little bit more.
Sense the back of your body and the front of your body.
What do they feel like?
If nothing comes to mind,
That's OK.
We move on.
Now sense your hips,
Your legs,
Your knees down to your feet.
Notice if there are any particular places that are calling out for your attention.
Feel where your body makes contact,
With the chair or the bed or the floor or wherever you're sitting.
Be aware of your whole body sitting here.
Notice any places where sensations feel strong or vibrant.
Scan your whole body now from your head to your toes and see if there are any places where there's faint sensations or no sensations at all.
Feel yourself sitting here as one complete being.
Be safe in the knowledge that we're all connected to one another.
We all experience similar thoughts and similar emotions and we are not alone.
Now I'd like you to let go of your body scan and I'd like you to choose some words for yourself,
A positive affirmation.
Maybe it's,
I'm doing the best that I can.
I am doing the best that I can.
Or it might be,
I am strong.
I am strong.
Or maybe it's,
I am enough.
I am enough.
Choose one of these affirmations or maybe find some words that work for you right now.
Say your affirmation three times to yourself.
Notice the feeling you have when you say these words to yourself.
It may feel like warmth or lightness,
Joy or hope.
Let this feeling grow inside you with every breath that you take until it expands to fill your whole body.
Let this feeling radiate from your toes all the way up to your head.
Let yourself bathe in this wonderful feeling.
Now I'd like you to think of one word to describe how you're feeling right now.
Maybe it's peaceful.
Maybe it's calm.
Maybe it's confident.
Maybe it's something else.
Find a word that speaks to you right now.
Take this word with you for the rest of your day.
As we bring our meditation to an end,
Take a moment to thank yourself for making this time today to show yourself love and kindness.
And know that you can come back and listen to this meditation anytime you want to.
Congratulations on completing your Be Here meditation.
