Hi beautiful,
My name is Lauren Marples and I'm going to be guiding you today
through this meditation practice to help bring peace and calm to your mind,
Your body and your soul.
So just coming into a comfortable position,
However you would like to be is absolutely perfect.
Whether that's seated or lying down,
Can you be a little bit more comfortable?
So making any final adjustments and coming into stillness,
Relaxing your shoulders down,
Placing your hands alongside your body or on your heart space and on your tummy
or in your lap or on your legs.
Maybe you're feeling the warmth of your hands on your skin or on your clothes.
Relaxing your fingers,
Allowing them to be in their natural way
and bringing your attention to your facial muscles.
If there's any muscles around your eyes or your eyebrows that feel tensed or tight or scrunched,
Inviting softness here,
Relaxing your eyes,
Relaxing your eyebrows,
Relaxing the forehead and then bringing that wave of relaxation down your jaw and into your neck.
Maybe starting to bring your attention towards your legs.
Can you feel where you're seated on your back?
Can you feel where you're seated on your chair or on your bed?
Inviting your leg muscles to relax here too,
To soften,
To be heavy,
To connect with the ground beneath you.
And then we're bringing our attention to our breath.
So our breath here is our anchor to this moment in time.
As we focus on our breathing,
We're allowing our mind to become a little bit quieter,
For the chatter to be there still but less present
as we tune in to the sound,
To the feeling of our breathing.
So maybe getting curious here,
What can you feel?
Can you feel the soft rise and fall of your heart space and your chest?
Can you feel your ribcage expand outwards and back inwards?
Knowing that with each inhalation you're creating space
for that nourishing,
Energy-giving breath to come into your body.
And that with each exhalation you're pushing anything out that needs to be let go of.
So any stress,
Any tension,
Any upset,
Any anger.
Continuing with that breath,
Long deep breath in through the nose
and long soft exhale out through the nose,
Letting it all go.
Inhaling through the nose,
Allowing your tummy to move away from the spine
as you create space for the breath.
And then exhale,
Letting it go,
Long soft exhale out,
Pull the navel towards the spine.
Long soft exhale out,
Pull the navel towards the spine.
You can continue with those movements.
And as we're here,
As we're breathing,
We're starting to introduce a mantra.
So our affirmation,
Our phrase,
Our sentence that we'll keep in our mind as we're breathing.
And our mantra today is,
I am breathing in as we breathe in.
I am breathing out as we breathe out.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
You can keep that going in your mind.
You can start to let go of your mantra.
Becoming aware of the surroundings in your space.
Bringing some movement back into your body.
Maybe you'd like to move your fingers and your wrists,
Maybe moving your ankles and your toes.
Your head from side to side.
Feel free to sway if you're in a seated position.
And then whenever you feel ready,
Blinking your eyes open and lifting your gaze.
Have a beautiful day.
