Welcome to your guided meditation,
Please take all the time that you need to settle into a safe and very comfortable position,
Gently closing down your eyes and bringing your awareness inwards,
Grounding yourself into this space by gently deepening your breath,
Take a slow breath in and a longer breath out,
Just notice the sensation of your breath going in and out through your nostrils,
Allow the rate of your breathing to gradually extend and soften,
Using no effort at all as your body and mind start to relax,
Now bring your attention back to your breathing and you may like to watch or feel the breath at your nose or your mouth,
Or you may find it easier to watch the breath at your chest or your belly,
If you are watching the breath at your nose or mouth you may notice the slightly cooler in breath and the slightly warmer out breath,
Or you may feel the rise and fall of your chest as you breathe in and out,
Feel the movement of your belly with each breath,
It doesn't matter where you pick this up,
Just stay with the physical sensations of your body breathing,
You may like to explore if your breathing is fast or slow,
Is it deep or shallow,
Is it long or short,
Just follow your natural breathing,
If you like to use imagery you may imagine a wave of light moving in and out in time with your breath,
You can let it move right through your body,
Flowing through with each and every breath,
If imagery doesn't work for you then simply leave this part out,
While feeling,
Watching or listening to the breath,
Let your mind stay with the breath by silently saying to yourself,
Breathing in as you breathe in,
And breathing out as you breathe out,
If you like you can also count after the out breath,
By just silently saying to yourself,
Breathing in,
Breathing out one,
Breathing in,
Breathing out two,
Continue that counting and watching in your own time and work through from one to ten and then back from ten down to one again,
And whenever you notice thoughts or background sensations in your body,
Just simply become aware of them and whenever you are ready just gently return back to your breath and to the counting,
Use your breath as an anchor which you can come back to at any time,
Gently continue to silently count with your breath,
Whenever you notice thoughts or background sensations in your body,
Simply become aware of them and whenever you are ready just gently return back to the breath and to the counting,
Again if you like to use imagery,
Let a wave of light flow in and out with each breath,
Breathing in deeply and wherever you are if you wish you can just gently let go of the counting and softly come back to watching or feeling the breath at your nostrils or your mouth,
And when you are ready you can let go of watching the breath,
Just bring awareness to your natural rhythm of breathing,
Bring awareness to your body resting in this space,
If you wish to return to your day whenever you are ready you can just gently open your eyes or you continue to rest and to breathe in stillness and just drift softly and gently to sleep.
