Welcome to this meditation focused on the body and the breath.
So just find a comfortable position either sitting down or lying down and allow your eyes just to gently close.
Take a deep breath in through the nose,
Filling your lungs completely and exhale slowly through the mouth,
Releasing any tension or stress from the body.
So just begin by noticing the sounds around in your environment,
Notice if they are close or far away and start to paint a picture of the sounds in your external environment.
Slowly we're going to begin to shift our awareness towards our body.
And just begin with your feet and as you inhale,
Notice any sensations in your feet.
And as you exhale,
Allow any tension just to melt away.
Allow your attention to float upwards towards your legs.
Breathe in through the nose,
Noticing any feelings or sensations.
Breathe out through the mouth,
Releasing any tightness or discomfort.
And continue this process moving up through your body,
Your hips.
Breathing in to any discomfort,
Moving up to the abdomen,
The chest,
The back,
The shoulders,
Through into the arms,
Down by the hands,
Into the neck and face.
And with each breath,
Bring awareness to each area,
Allow yourself to feel any sensation that you may feel and exhale with a big sigh and let it go.
Now bring your attention to your breath,
Become fully aware that you are actually breathing.
Focus your mind completely on the breath,
Try not to alter the natural rhythm of your breathing.
And do not worry if your mind wanders,
This is just part of the process,
It is part of the journey.
And each time it wanders,
Gently guide it back to the breath.
Now bring your focus back to your breath,
Notice the natural rhythm of your breathing.
There's no need to change it,
There's no need to alter it,
There's no need to fix it,
Just simply observe.
And as you breathe now,
Imagine a soft warm light filling up your body with each inhale.
Realising that you're breathing life itself,
Filling up your body with vital new life force.
This light brings calm and relaxation with each exhale.
This light brings calm and relaxation.
With each exhale,
Imagine any remaining tension or worries leaving your body.
Now let's begin just to alter the breath slightly.
Inhaling slowly through the nose to the count of 4,
3,
2,
1.
Holding to the count of 4,
3,
2,
1.
Exhaling slowly through the mouth to the count of 6,
5,
4,
3,
2,
1.
Let's do this again for a couple more cycles,
So we're inhaling to the count of 4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Exhale,
6,
5,
4,
3,
2,
1.
One more time,
Breathing in for 4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Exhale,
6,
5,
4,
3,
2,
1.
Now just return to your natural breathing rhythm.
Notice how your body feels now compared to when we started.
Observe any changes in your muscles,
Any changes in your mind or your overall sense of being.
And as we come to the end of this meditation,
Just take a moment to appreciate your body and all its wonder and all its glory for all the things that it can do and how it guides you through life.
Take a moment now just to appreciate your breath.
We breathe over 25,
000 times a day,
But how many times have you appreciated your breath?
These things are always with you.
These are always with you,
Ready to help you find calm and centre.
And when you're ready,
Slowly just begin to wiggle your fingers and toes,
Gently bringing yourself back into the space,
Gently bringing yourself back into your body.
Take a deep breath in and as you exhale through the mouth with a big sigh,
Gently open up your eyes.
And before you rush off to the next thing,
Before you jump to the next task,
Just remember to carry this sense of peace and awareness with you throughout your day.
Thank you for joining me in this practice.
Please know that you can return to this practice and use it as part of a daily meditation.
If you've enjoyed this practice,
I would love for you to check out the other content on my page.
Thank you.
