Welcome back for another meditation,
As always it's lovely to have you here after a little bit of time off.
Okay let's jump straight into this,
Again making yourself comfortable,
Sitting your body up straight if you're sitting in a chair,
Lifting from the crown of your head,
Rolling the shoulders back and down,
Having your hands in a relaxed position,
Palms face up,
Relaxing the muscles in your lower back while still feeling supported,
Let the jaw relax and rest with the mouth slightly open,
Closing down the eyelids,
Gently flutter them just relaxed,
Being aware of where your ears are,
Might like to move your jaw and just any sensations around the face,
The forehead,
Gently rolling the neck in one direction and rolling the neck in the opposite direction,
Feeling the space in the gap between each vertebrae of the spine and sinking deeper into your seat,
Feeling the connection of the sit bones on your chair,
Relaxing the thighs,
The hips,
Feeling that space in between the pelvis bone,
It's like a bowl or a vessel,
Relaxing the knees,
The calf,
Rolling the ankles and the wrists and finally some slight movement in the fingers and the toes,
Wriggling and when you're ready,
Coming back to stillness and I just want you to be aware of your body,
How is it feeling in this moment with zero judgment,
Only observation,
Which parts of the bodies are feeling relaxed and calm,
Which parts of the body still have a little bit of tension or maybe there's a place in your body that's under pain or stress,
Might be due to an injury,
Maybe recently cut the finger while cooking,
You know it literally could be anything,
We have these physical bodies and we move around in the physical world and sometimes little niggles pop up but how can we be aware of it without judgment and without falling into victim mentality,
Just observe,
I also want you to observe if you've naturally come into a deep rhythm with your breath,
Is your breathing shallow,
Are you conscious of your breathing,
Is it extremely deep and slow,
Again without judgment or trying to change the breath,
Just observe and now on the next breath we will come into some conscious rhythmic breathing,
Fully exhale and breathe in,
Hold,
Breathe out,
Hold,
Breathe in,
Hold,
Breathe out,
Hold,
Breathe in,
Hold,
Breathe out,
Hold and just continue that gentle rhythm of breathing,
Just enough of a pause between the in and the out breath to recognize the transition and the same between breathing out,
Hold,
Breathe in,
Just enough of a pause to recognize the transition,
This is fantastic,
Just being at one with your breath,
A focal point,
Breathe in,
Hold,
Breathe out,
In your own time,
The next piece of the puzzle is we're going to do a three-part breath,
So this is where you breathe into your belly,
So drawing the air deep into your belly,
Breathing in with the chest,
Filling the chest with air and then finally the upper chest and the mouth and you completely fill the lungs and the airways and then you release the same,
You release from the top of the lungs,
The chest,
The lower abdomen,
Completely emptying the lungs,
So we'll have a go talking this through but it's a three-part breath,
Both on the inhale and the exhale,
Completely emptying the lungs,
Breathing out into the belly,
Into the chest,
Into the airways,
Out of the airways,
Out of the chest,
Out of the abdominum,
Into the abdominum,
Into the chest,
Into the airways,
Out of the airways,
Out of the chest,
Out of the abdominums,
In your own time let's continue to repeat that,
Abdominum,
Chest,
Airways,
Airways,
Chest,
Abdominum,
Three more and when you finish the last one,
Coming back to your standard breath and from this sensation,
Feeling that air,
Lightness and energy in your lungs,
Knowing that with every in-breath we are drawing in energy,
Love and light into our lungs,
Feeling this light and this energy in your ribcage,
In your lungs,
Surrounding your heart and on the next out-breath,
I want you to release this energy,
Love and light into a waterfall that surrounds your whole body,
Breathing in and exhaling,
Breathing out and imagine that light and energy rising to the top of your head and then cascading on the outside of your entire body,
Breathing in love and light and breathing out,
Feeling that energy cascading down your body,
Continue to breathe in and breathing out,
Feeling it surround your body and on the next breath,
On the exhale,
I want you to feel that energy that's cascading down the outside of your body,
Re-entering your skin and your muscles from the outside in,
This is a little bit different but feeling our bodies cascaded with light and being open in our skin receptors to receive,
You might visualize this,
You might physically sense it with your body,
There might be a sound associated or even a smell as we are fully encapsulated in this circle of love and light,
Being open to receive,
To absorb,
To accept,
Releasing any remaining tension in the body,
Releasing the mind of expectations or simply be and when you're ready,
Bringing some gentle movement into your wrists and gentle movement into your ankles,
Gentle movement into your neck and shoulders,
No rush,
Taking a deep breath in and releasing with an ah,
When you're ready,
Gently opening your eyes,
Thank you for joining in this meditation,
The little bit of movement,
A little bit of breath,
A little bit of visualization,
I hope you've enjoyed it,
Thank you very much.
