Hello,
Welcome to this short guided meditation exercise.
In the next few minutes I invite you to check in with yourself and get really quiet.
You can start by making sure you're in a comfortable position.
If you're sitting,
Try to sit with dignity.
Engaged but not overstretched or overly tense and tight.
If you like you can close your eyes or you can keep them open as you wish.
Firstly take a few deep breaths.
Just notice the way that your breath feels entering and exiting your body.
As you draw your focus towards your breath you may notice yourself getting distracted,
Your thoughts wandering off to other things.
This is completely normal.
If you notice it happening,
Just notice.
Trying not to beat yourself up or feel guilty for meandering.
Just gently come back to that breath again.
If you like you can just say thank you to yourself for carving out the time to be quiet and to be still amongst your life and whatever else you have going on at the moment.
This is a space just to be and to notice.
See if you can pay attention to the sensations in your body at the moment.
Breathing breath in the back of your mind.
Is there anywhere that twinges?
Any particular aches,
Pains or points of tension?
Any sensations that are not pain perhaps but just a little sharp feeling somewhere in the body.
Imagine yourself breathing in light and imagine that light travelling exactly where it is needed in your body.
Bringing relaxation,
Love and energy to the places that are most tired,
Most require a bit of uplift or a bit of de-tensifying.
You may notice sounds in the space around you or any other kind of interference from your surroundings.
Anything you hear,
Any sensation you feel just let it be a reminder to you to flood this moment with your presence.
You may notice emotions arising,
Responses to your own thoughts,
To feelings in the body or to prompts and cues from the space around you,
Maybe even in relation to my voice.
If you notice feelings of irritation,
Impatience,
Frustration,
Be curious about those feelings knowing that they are not you,
They are temporary states or energies that pass through you.
It may help to do a body scan which you can take at your own pace,
Focusing on each part of the body,
Moving down from your head to your throat,
Down through your shoulders and arms,
Fingertips,
Back,
Chest,
Stomach,
Into your pelvic region and through the legs out to the tips of your feet.
See if you can spend some time in your own pace just moving through as you draw focus to each region of the body in turn.
Just rest there and see if you can picture it opening up,
Nurtured by your breath,
Still moves in and out of you.
The more you notice each place and space in your body,
The more you may become aware of the nuances and subtleties of how you feel in your muscles,
In your joints.
It's almost like rediscovering your body again which we spend so much of our time sitting or not really thinking about or using very much.
Once you've held each part of your body in awareness,
See if you can feel the whole of your body more energised,
Flooded by the light of your breath and your energy and the time you've taken to be with yourself and give yourself the gift of your own presence today.
Breathe into your body,
Feel your own power,
Your own life force,
Your chi,
Prana,
Called by many different names yet the same essential force runs through you and keeps you alive,
The force that brought you here today to this meditation.
See if you can picture a seam that exists between the front and the back of your body as if you were split in two.
Just picture or perceive your awareness shifting subtly so that rather than being in the front of your body you are located in that back area,
That back space,
Almost like you are slightly behind yourself.
And just drift backwards,
Still aware of the body but existing in a place just behind it,
Slightly to the left.
And breathe.
This is the space that connects you to time,
To your ancestors and to the big eternal being,
Capital B,
That is so much more than just the present and what we can see in the here and now.
Connect with the region of your heart space and imagine a set of doors that slide open connecting the eternal part of you with the physical world around you through your heart,
Open,
Loving,
Caring and compassionate.
If you can hold your gently energetically vibrating body and the open heart space in your awareness while also residing in the area just behind you in your back,
You are doing pretty well.
In this space just see if there is any affirmations you would like to say or any intentions that you would like to set for the rest of your day,
Maybe even for your life.
Examples could be I am beautiful,
I intend to spread love today,
I am strong but I will let you think of your own because it is better that way.
Just take a moment.
When you are ready,
Just come into your body,
Remaining just behind you if you can but with an awareness of the space around you,
Still feeling your intention,
Your positive affirmation,
With a commitment to carry that forward with you as you gradually get ready to step back into the rest of your day.
You may wish to take a few particularly deep breaths to begin to move your fingers and toes a little bit to just gently open your eyes.
Thank you for taking part in this guided meditation today.
I really love sharing with you some of the things that I do when I meditate and I really hope you find it helpful.
I wish you luck on your journey and good things to come.
Thank you.
