Hello and welcome everyone.
Glad that you are here to join me in today's meditation.
Today's meditation will be a soft and gentle relaxation meditation.
One that I hope you find allows you to rest and just settle into that present moment and give this time just for you.
Perhaps if you're sitting just ensuring that your spine is well supported or if you're sitting on a chair that your back is supported against the rear of the chair.
Your feet are resting comfortably on the floor and hands resting either on your lap or on your thighs.
And for this meditation also if you're lying down comfortably outstretched,
Legs uncrossed and arms resting by your side.
And simply connecting in with your breath.
Connecting in as you breathe in and breathe out.
Finding yourself.
You may notice the breath at your nostrils as you breathe in or as the warm air as you breathe out.
Perhaps down through your throat as you breathe in.
Or simply resting your hand on your chest and feeling the rise and fall of your chest as you breathe in and breathe out.
Setting this time aside just for you.
Nowhere else to be.
Nothing else to do.
Setting that intention to be here physically and bodily.
In this space as you spend roughly the next 30 minutes meditating to.
Simply following your breath,
Breathing in and breathing out.
No need to alter it.
Simply accepting what's there for you right now.
With your eyes open.
Gently gazing around the space you're in.
And as you do,
As an object takes your attention.
Up and forward.
Noticing the colour or the shape.
Perhaps the way the light plays with the object.
The shadow.
Connecting in with the physical space that you're in.
Arriving here.
Slowing down.
And finding your calm.
And when you're ready,
Gently closing down your arms.
And sensing the weight of your body being supported up through your cushion or through the floor.
Noticing the body being held here.
Down through the floor and all the way to Mother Earth.
Slowing down.
Coming into stillness.
Being held and supported and cradled.
All the way from the Earth below.
And sinking that little bit deeper into your cushion or the floor.
Noticing other parts of your body.
Noticing on the floor or on the body itself.
Perhaps even noticing the temperature in the room or perhaps a gentle breeze on the skin.
Noticing any fragrances or smells in the room.
Simply letting those smells come to you.
No need to interact.
Just accepting the smells as they are.
Noticing any taste that you can sense.
Perhaps something you were recently eating.
Simply the metallic hang of the saliva in there.
Slowing down.
Arriving in this space.
And turning your attention now to any sounds that you can hear in the room.
Perhaps a heater or a fan or the air conditioner.
Perhaps some gentle music playing.
Maybe even the sound of your breathing.
Letting those sounds come to you.
Slowing down.
Arriving in this space.
Turning your attention now to the more distant sounds.
Sounds outside the room.
Birds song,
Dogs barking.
Perhaps people going about their day.
Simply observing.
No need to tell any stories or label.
Simply connecting in with the sense of sound.
And as you do you may notice that the sounds have a beginning and an end.
And noticing the periods of silence in between.
Now turning your attention inwards.
Sensing how you feel.
Any emotion.
Thoughts that are going on.
Just simply observing and accepting things as they are.
Bringing a sense of calm and ease to your inner world.
Now bringing your attention to the top of your head.
And joining your inner world and the outer world together.
The sensations of touch and sound.
And your inner sensations of the body.
Together as a whole.
At rest.
Open and relaxed.
And I like to bring to mind a warm golden liquid.
Slowly coming down over your head.
Just gently as a warmth and a wonderful sensation.
And as it slowly comes down over your head.
You feel a sense of relaxation and ease as the golden liquid.
Honey life.
Slowly down over the back of your head.
The side of your head mirroring you.
And down across your brow.
Noticing a sense of ease and calm.
As the liquid moves on ever slowly.
A wonderful glow.
A magical property.
Down across your nose and the tip of your nose.
Across your upper lip.
Lower lip and jaw.
Like shear eating in the golden wall.
Inside the mouth.
A sense of relaxation in the jaw and the tongue.
The golden liquid.
Moves down slowly.
And gently.
Like a warm caress.
Down the back of your head into your neck and throat.
And sensing the release of any tightness or tension.
As the liquid moves down.
You sense a soft glow in the golden liquid and the energy.
And the comfort that it's provided.
That sense of calm.
Settling over a body as the liquid continues down across your shoulder.
And upper back.
And slowly down your arm.
Gentle.
Soothing.
Releasing any tightness or tension in your upper arm.
The softness and the gentleness.
Across your elbows.
Down your forearms.
Connecting in.
And releasing any tightness or tension.
As the golden,
Warm liquid moves over slowly down your arm to your wrists.
And into the palms of your hands.
A gentle sheen.
As the liquid coats the hand.
And the backs of the hand.
And all the way down to the very tips of your fingers.
Sensing a release and a lightness settling.
Releasing deeper into the hands.
Letting go of any tightness or tension.
Golden liquid.
Special properties.
Aliveness.
A sense of ease.
Moving down your back and spine.
Just slowly inject.
And across your chest.
Into your heart space.
And your lungs.
And your ribs.
A sense of ease.
And calm.
Releasing any tightness or tension.
Settling the body.
Warm.
Golden liquid.
Moving ever slowly down the torso.
Into your lower back and lumbar region.
Releasing any tightness or tension.
As liquid touches every part of you.
Down across your belly.
Into your pelvis and hips and buttocks.
Warm caress of the golden liquid.
Releasing any tightness or tension.
Simply letting go.
Allowing a sense of ease.
And calm.
To settle across your body.
Into your hips and upper legs.
The gentleness and softness as the golden liquid.
Releases any tightness or tension.
As it moves down the body.
Across your thighs and your hamstrings.
Penetrating deep into the muscles.
And releasing and letting go any tightness or tension.
And down across your knees.
Across the knee cap.
And the back of the knee.
A gentleness and softness as the golden liquid.
Moves further down to your shin and calf.
Releasing and letting go.
To your ankles.
Releasing and letting go.
And down across your feet.
The top of your foot.
The heel.
The sole of your foot.
And all the way to the tips of your toes.
Releasing and letting go.
Golden liquid.
Penetrating the block.
And letting go of any tightness or tension.
Now bringing your tension to just above your body.
Sensing the whole body now.
Bathed and cloaked.
In a soft,
Warm,
Luxurious golden glow.
And seeking out any other areas within the body of tightness or tension that remain.
And taking your attention then.
And letting go.
The whole body.
The calm.
And the deep.
A warmth.
And a golden glow.
Self love and compassion.
Rising in the heart space.
Moving out across the body.
A wonderful softness and gentleness.
That's yours.
Your calm,
Your stillness.
And as we enjoy the stillness for the next several minutes.
In that calm and stillness.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
The sacred spice you have created for yourself.
Gently,
Ever so gently,
Connecting back in with the weight of your body.
Being supported up through the cushion or the floor.
Sensing the weight of your body being held here in this space.
Supported all the way down to mother earth.
Noticing other parts of the body in contact with the floor or with itself.
The temperature in the room or the breeze against the skin.
Slowly arriving back in this space.
Noticing any fragrances or smells or tastes that you can see.
Gently and slowly.
Noticing any sounds that you can hear.
Both inside the room and outside.
You may like to take some cleansing,
Deeper breaths just to breathe some life back into the body.
Introducing some small movements to the body.
Wriggling of your fingers and toes.
Gentle roll of your shoulders.
And any other stretching that your body calls out for.
And when you're ready,
Just gently and softly opening your eyes and connecting back in with the space around.
It's being gentle and taking your time.
And as you slowly settle back,
I'd like to thank you all for coming and meditating with us.
Wonderful group.
Some beautiful energy and calmness to take with you for the rest of the day.
