Welcome to your Star and Flower Meditation.
Find a comfortable seated position,
Either in a chair or on the floor.
You can sit on a cushion or have one behind you if that feels comfortable.
Keeping your back nice and straight,
Place your hands on your knees.
Your hands can be faced downwards to send energy into your body,
Or your hands can be faced upwards,
Ready to receive all the energy around you.
Gently close down your eyes as you start to settle into your meditation.
Take a full breath in through your nose and a long breath out through your nose.
Another full breath in and a long breath out.
Notice how with each breath your body is relaxing and becoming still.
Can you notice where in your body you feel your breath come in and out?
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.
Keeping your eyes closed,
I'd like you to imagine a beautiful glowing star.
It's hovering just above your head.
Notice how the star sparkles and shines.
Your star can be any colour you wish it to be.
Go ahead,
Choose a colour for your star.
As you breathe,
Your star comes closer to you.
And as it does,
You feel more calm and relaxed.
Your star floats over your face.
You feel all the little muscles around your eyes relax and your cheeks relax.
Gently open and close your jaw one time and notice any tension you might have there float away as your star moves down your body.
Your star floats over your shoulders.
What do they feel like today?
Are they relaxed or do they feel tight anywhere?
Squeeze them up to your ears and let them go.
Notice how they feel right here in this moment.
Next the star floats down your arms,
Down to your elbows,
Over your hands and along your fingers.
Can you notice if your hands are warm or cold?
If that's too hard to do,
That's absolutely ok.
Take a moment to notice how that feels too.
Your star floats over your body.
Can you feel your back and your belly relax and become still?
Or do you feel something else in your back or your belly?
Remember there's no right or wrong.
We're purely noticing what's happening right here and now.
Notice how your hips feel heavy as your star floats over them along your legs and all the way down to your feet and toes.
Can you feel where your legs or your feet touch the floor?
What can you notice today?
As the star floats away,
Your whole body is completely still and relaxed.
I'd like you to imagine now that you're walking down a path.
There are trees on both sides and you can hear birds singing in the trees.
With each step you take,
Your body feels more and more relaxed.
You come to a beautiful garden and it's full of flowers,
So many different types of flowers.
There are white daisies,
Red roses,
Big cheerful yellow sunflowers.
Look around at all the beautiful flowers.
What type of flowers do you like?
Add your favourite flower into the garden.
It can be a real flower or one that you're making up right now.
Draw your flower and make it any colour or shape you like it to be.
Wrap both hands around the stem of your flower.
Hold your flower out in front of you with your arms straight.
Take a big breath in and as you do,
Move your hands back towards your belly and watch your flower come closer to you.
As you breathe out,
You straighten your arms again and watch the flower move away.
Breathing in,
The flower comes closer.
Breathing out,
Your flower moves away.
Now move your hands to your heart.
Take a moment to be grateful for being here in this meditation.
Hold your flower out in front of you with your arms straight.
Breathe in,
Bring your hands back to your heart and watch your flower come closer to you.
Breathe out and as you do,
Straighten your arms out in front of you and watch your flower move away.
Breathing in,
Your flower comes closer.
Breathing out,
Your flower moves away.
Now move your hands to just under your nose.
Maybe you can feel your breath on your fingers.
Hold your flower out in front of you with your arms straight.
Take a big breath in,
Bringing your hands back to your nose and watching your flower come closer.
Breathing out,
You straighten your arms again and watch your flower move away.
Breathing in,
Your flower comes closer.
Breathe out and as you do,
Straighten your arms out in front of you and watch your flower move away.
Breathing in,
Your flower comes closer.
Breathing out,
Your flower moves away.
Well done!
Place your flower back on the ground and take a moment to notice how you're feeling right now.
Is there a word that you can use to describe how you're feeling?
It can be any word at all.
We might have days when finding our focus is easy and we might have days when finding our focus is hard.
Remember,
However you are showing up today is enough.
It's time for you to leave your garden now but know that it's always here for you.
You can visit whenever you like,
Anytime you want to take a moment to reset and refocus.
Take one last look around your garden and take a few deeper breaths and slowly start to become aware of yourself sitting in the chair or sitting on the floor.
Slowly now start to wiggle your fingers.
Slowly start to wiggle your toe.
Stretch your hands up above your head.
Have a big stretch.
Give yourself a big hug too and thank yourself for making the time for your meditation.
And when you're ready you can open your eyes.
Congratulation on completing today's meditation.
Namaste.
