Welcome to this relaxing meditation.
My name's Jodie and I'll be your guide today.
Take a few moments now to make yourself comfortable.
Find a position which feels good to you today and settle in.
Let your focus soften until,
If it feels comfortable to do so,
You allow your eyes to gently close.
Now bring your attention to your body.
Notice where your body is in space.
Notice any points of contact.
Gently scan from your head down to your toes,
Just noticing if you're holding any tension and breathing into it to release it.
Notice where your body connects you to the sea or to the floor.
Feel that connection extending to the earth and to the ground beneath you.
We're going to settle into the moment by starting to count our breath.
I invite you to count one as you inhale and one as you exhale,
Two as you inhale and two as you exhale.
Just continuing to count in your head all the way to ten.
If your mind wanders,
Know that that's okay and gently guide your attention back to the breath,
Knowing this is part of the practice,
Knowing that it's okay.
Now I invite you to bring to mind an image of a snow globe,
A beautiful,
Ornate snow globe.
See the delicate carving of the baits,
The intricate decorations,
The care,
The attention that's gone into crafting the snow globe.
Notice the light catching the glass,
A rainbow dancing through the water inside.
And notice the bitter in the snow globe,
The spectrum of colours,
Bright,
Radiant in the sunlight.
Notice the glitter swirling,
Enticing,
Rewarding,
Catching your attention.
Notice how your thoughts send the glitter dancing into the air.
Breathing in,
Then out.
Breathe in,
Then out.
Now imagine the globe becoming part of you and feel the glitter in your mind.
Feel it twirling,
Swirling,
Dancing as your thoughts stir the water.
Now as your breath starts to slow,
Notice the glitter starting to settle.
And if any thoughts arise,
Just notice and gently release them and let them glide away,
Leaving the glitter undisturbed.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
And as the last of the flakes float down,
Notice the picture revealed in the background.
It's your favourite place with your favourite people.
Notice the details,
The colour,
The textures.
Notice how it feels to rest your attention there.
Notice the clarity,
The ease with which you can soak it up.
And if you find thoughts drift back in,
And without judgement,
Notice the swirl of glitter stirring up.
Bring your attention back to your breath.
Breathing in,
Breathing out.
Let the glitter settle,
Let it still.
Hold the image in your mind's eye as your attention rests on your breath.
Now slowly,
Counting in your head as we move back towards ten.
Breathing in for one,
And out for one.
Move for two,
And out for two.
Continue to count in your head all the way towards ten.
Now gently bringing your attention back to your body,
Back to any points of contact,
Back to your connection with the chair and with the earth beneath.
Notice what you can hear in the room or outside the room without judgement,
Without engagement.
And when you're ready,
Start to bring a little movement back into the body,
Maybe the fingers and the toes.
Slowly opening your eyes,
Letting your focus adjust.
And when you're ready,
Bring yourself back into the room.
I wish you a wonderful day.
