Hello,
Thank you for joining me for this meditation.
Please come to a comfortable seat,
Either sitting on the ground or in a lovely chair.
I recommend sitting up tall,
Letting your spine be lovely and long.
You could rest your hands on your lap with your palms facing down.
And just take a moment here to get comfortable.
And let's take a little look around the space that you're in now.
A moment just to observe the colors in this room.
Noticing where the light is,
Where the shadows are.
Observing the textures around you.
And just looking all around you,
Front,
Sides,
And just behind you as well.
And slowly coming back to center.
Perhaps you could close your eyes or just soften your gaze down towards the ground.
Letting the eyes relax now.
Feeling your jaw and letting your jaw relax,
Softening both of the cheeks.
Feeling your tongue,
Letting the tongue rest to the bottom of the mouth.
And feeling the little space between your eyebrows.
Feeling that you could soften that space now.
Noticing if you're holding on in your shoulders,
Let the shoulders relax down.
Softening through your arms and your hands.
Feeling your belly,
Letting your belly be soft and round and beautiful.
Feeling down into the lower body.
Feeling the surface you're sitting on,
Relaxing down through the lower body.
Slowly we'll guide our awareness to our breath.
Just beginning to feel your natural breath.
No need to change it.
Just feeling how it's flowing.
Feeling how the breath moves your body.
And you might notice today that it is really challenging to focus on your breath.
Perhaps today the mind is very busy.
I invite you to just begin to notice your thoughts.
And it can be helpful to label your thoughts just for now.
Perhaps noticing when you begin to plan,
To dream,
To judge,
To criticise.
And after you've labeled the thought you can return to your breath.
Perhaps feeling another breath or so before the next thought arrives.
Observing what kind of thought that that is.
Judging,
Planning,
Whatever it is for you.
If you're not sure you can just label it thinking.
Then you gently go back and you feel another breath.
The key to this practice is that you let go of any judgement on yourself.
We're not forcing any thoughts,
We're not pushing them away.
Just observing,
Gently coming back to the breath.
Feeling the next breath as it flows in and out.
Observing the thoughts,
Giving the thought a label,
Returning to the breath.
And if you get caught up in a thought,
If it leads to another and another.
If it creates emotions or physical sensations that's ok.
Notice it when you can.
Label the thought,
Notice what it is you're thinking of.
And with love come back to the breath,
Back to the present moment.
Just another moment or so here.
When you're ready you can let go of this practice.
Observing how you feel as a whole in your body,
In your mind.
Taking a nice deep breath into your beautiful body.
Sighing it out through the mouth.
Slowly opening the eyes.
Sizing at the space that you're in.
Thank you very very much for joining me.
I hope you enjoyed.
