Today's meditation will be a mindfulness meditation using affirmations.
Meditation will start first with a grounding practice,
Followed by a body scan to get yourself in the frame of mind and in that sense of being present and then we will go into the affirmations and spend a period of time in silence before we come back out of the meditation.
And as the meditation is a mindfulness meditation,
Best seated today if you can.
Again it's okay being lying down but just be aware you don't want to fall asleep.
Let's begin.
So just finding that position that's comfortable for you.
This wriggling and settling and finding a position that you can maintain for around 30 minutes.
Sensing the weight of your body being supported up through your chair or the cushion or the floor.
Supported and held.
As you slow down and come into stillness.
Just settling that little bit deeper into your cushion or into the chair and sensing that connection all the way down to the earth below.
Grounded,
Connected to the energy of Mother Earth,
Holding you here and noticing other parts of your body that are in contact with the floor.
Perhaps your feet,
Backs of your legs.
Really noticing the connection of the body to the earth below.
I sense the clothing resting on your skin or the temperature of the air on the bare skin.
Slowing down,
Coming into stillness.
Nowhere else to be and nothing else to do.
And noticing any taste that you can sense in your mouth.
Perhaps something you've recently eaten or drunk.
Or simply the metallic tang of the saliva in your mouth.
Whatever is present for you.
And noticing any smells or fragrances that you can detect.
Simply letting them float to you.
Feeling everything and all things as they are.
And bringing your attention now to your third eye.
The eyebrow centre.
The space just behind your closed eyes.
And simply noticing what is present for you.
Perhaps some colours,
White light or perhaps just darkness.
Simply accepting what's present.
A sense of ease and calm.
Settling as you come to rest.
Existed with your physical body and being held in this present moment.
And noticing any sounds that you can hear.
Those near in sounds in the room.
Perhaps a heater or the air conditioning.
Perhaps the body breathing.
Or perhaps even some music gently playing in the background.
And turning your attention now to the sounds further afield and outside the room.
The most subtle sounds.
Perhaps some birds singing or dogs barking.
The wind in the trees.
Or perhaps just people going about their business.
Connecting in.
Arriving in this space.
Connected with your physical body.
Now turning your attention inwards.
Just generally how you're feeling.
Perhaps some emotions sitting somewhere in the body being felt.
Perhaps a lightness and a sense of calm.
Breathing in with any of the sensations and feelings and emotions within the body.
Now bringing your attention to the whole body.
The outer sensations of sight and touch and taste.
Working with your inner world.
Whole and complete.
Here at rest.
Present in this space.
And bringing your attention now to your right foot.
And connecting in with any sensations or tingling.
Tightness or tension.
In your right foot,
The sole,
The heel.
The top of your foot,
Your toes.
No need to alter it.
Simply accepting what's present for you.
Your right ankle.
The right lower leg,
The calf and the shin.
Connecting in to any tingling or tightness or tension.
Accepting.
To your right knee.
And to your thigh.
Now sensing your whole right leg and the space that it occupies.
Simply connecting in with the right leg.
Now taking the attention to your left foot.
Noticing any tightness or tension or tingling.
The sole of the foot,
Your toes.
The top of the foot,
Your heel.
Gently resting your attention and accepting anything that is present for you.
To your left ankle.
Left lower leg.
The calf.
The shin.
To your left knee.
The back of the knee.
The front of the knee.
The kneecap.
To your left thigh.
Hamstrings.
Quads.
The femur deep inside.
The skin on the outside.
Simply connecting in with what's present for you.
Your whole left leg connecting in.
Now both of your legs connected and alive.
Attending of anything that's present for you.
Letting your attention settle now at your hips,
Buttocks and sit bones and pelvis.
Connecting in with any tightness or tension or general sense of ease.
Accepting whatever's present for you.
To your lower back.
And your spine.
Accepting and connecting.
The aliveness in the body being held here.
To your belly and diaphragm.
I sense the body breathing with the diaphragm expanding and contracting.
To your heart centre,
Your chest.
Connecting in with the heart,
The lungs,
Stomach.
Sensing the aliveness and the energy that flows from the heart and the lungs out to the body.
The expansion and collapse of the ribcage as you breathe in and breathe out.
Breathing in through your shoulders.
Connecting in with any tightness or tension and releasing and letting go.
To your right upper arm,
The muscles,
The biceps and triceps.
The right elbow,
The right forearm and wrist and connecting in to your right hand,
The thumb,
The palm,
The back of your hand and all your fingers,
Noticing any tightness or tension or tingling,
Accepting whatever's present for you.
And to your left upper arm,
The muscles and the bones and the skin,
Left elbow,
And to your left forearm,
The bones and the muscles and the tendons,
And into your left hand,
All the way to the tips of the fingers,
To your neck and throat,
And may sense the air passing down your throat,
Connecting in with any tightness or tension in the neck,
Accepting what's present for you,
The back of your head,
The crown of your head,
Your ears,
Across your forehead and brow,
Into your gently closed eyes,
Connecting in,
Down the bridge of your nose to the tip,
To your lips and cheeks and to the jaw,
And inside the mouth,
The tongue and the teeth and the gums and the saliva,
Just accepting whatever's present for you,
And turning your attention now to the whole body,
Noticing any tightness or tension,
The general sense of ease,
The whole body here present,
Alert and alive,
Connecting in now with your breath,
Sensing the inflow and the outflow as you breathe in and breathe out,
You need to alter the breathing,
Connecting in with the gentle ebb and flow of your breath as you breathe in and breathe out,
You may notice the breath at the nostrils,
Or as the air passes through your throat,
Or through the rise and fall of your chest or abdomen,
And if it helps you might like to place a hand on your chest or abdomen,
Connecting with the sense of the body breathing,
And wherever you feel the breath the strongest,
To make that your anchor for the rest of the practice,
And should you find yourself lost in thought,
Simply acknowledge the thinking and come back to your present moment through your anchor of the breath,
And you may like to repeat the affirmations either out loud or using your internal and absorbing and staying present with yourself,
You may have things to learn,
I may want to change some things about myself and in my life,
But I am enough,
I am enough,
I might have things to learn,
I may want to be change some things about myself and in my life,
But I am enough,
I am enough,
I may have things to learn,
I may want to change some things about myself and in my life,
But I am enough,
I am enough,
I may have things to learn,
I may want to change some things about myself and in my life,
But I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough.
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
I am enough,
Gently ever so gently sensing the weight of your body being supported up through the floor through your cushion and all the way down to mother earth being held and supported and noticing other parts of the body resting on the floor on itself and notice any taste that you can sense or smells slowly awakening the body arriving back into this space noticing any sounds that you can hear sounds inside the room and the sounds outside the more distant sounds and you may like to take a couple of deep breaths in through the nose and out through the mouth and as the body slowly awakens you may like to introduce some small movements wriggling of your fingers and toes clenching and unclenching of your hands roll of your shoulders and neck and any other stretching that your body is calling out for and when you're ready gently and softly opening your eyes and connecting in with the objects in the space around taking it slowly and gently body present and alert in this space
