Welcome to this meditation to help you connect with your highest self.
Take a comfortable seat,
Place your hands in your lap and sit up tall.
Start to become aware of your physical body.
Start to notice your connection with the earth beneath you.
The earth is dense and solid,
Spreading out beneath you,
Supporting your weight.
Allow your bones to sink with gravity down into the earth.
Now take your awareness to the breath.
Just notice the breath coming in and out.
In and out.
Notice the feeling of the breath as it comes in through the nose,
Slightly cooler as it comes in and warmer as it goes out.
Can you notice if you are breathing more through one nostril than the other?
Is one nostril more dominant than the other?
Not doing anything,
Just observing.
Noticing the breath coming in,
Noticing the breath going out.
Now drop into that part of you that can witness your thoughts,
That part of you that is a compassionate witness.
Can you notice your thoughts?
Thoughts that take you into the past,
Or thoughts that take you into the future?
See if you can observe your thoughts just as you observe the clouds floating across the sky.
No need to hold on to them,
No need to push them away.
Recognise that part of you that is always there,
Just as the sun is always there behind the clouds.
Now take one hand to your heart and one hand to your belly.
Allow your palms to soften into your body.
Feel the energy beneath your hands.
Notice your heart space.
What is the mood of the heart?
Does your heart feel open and welcoming?
What can you notice?
Is your belly soft?
Can you feel it expand with every inhale and contract and soften as you exhale?
Take your awareness now to the third eye space,
The space between the eyes.
Can you soften and expand this space?
Allowing the breath to come and go at will.
Every breath in,
Breathing in peace and tranquility.
Every breath out release and let go.
Inhaling and exhaling.
Breathing in peace breathing out kindness and compassion.
Inhale peace and tranquility with your open and welcoming heart.
Exhaling kindness and compassion to yourself.
Inhale peace and tranquility.
And as you exhale extending that heartfelt warmth back out into the universe for the benefit of everyone.
Have a wonderful rest of your day.
Namaste.
