Welcome to today's meditation.
With this track,
We will work on separating the self from the subconscious mind,
The monkey mind.
Not only will this build mental resilience and deliver a sense of calm relaxation,
But it will also give you the opportunity to notice any patterns and challenge any thoughts that no longer serve you.
I would like to reiterate that this is a practice.
It's not something to be perfect at and will yield different results at different times.
The monkey mind is a powerful thing and there may be times where you run away with the thoughts that it sends you.
This is natural.
If you notice this happening,
Just release the thought by bringing your attention back towards my voice or your breath.
To start,
Maybe you'd like to get into a comfortable position,
Letting your shoulders drop,
Relaxing your jaw,
Unclenching your eyebrows and maybe softening your eyelids until they close.
Just sinking into your body,
Letting the seat beneath you take all of your weight,
Supporting your whole body and as you start to relax,
Take notice of the areas that are in contact with something.
This could be the seat beneath you or the clothes that are touching your skin.
Notice areas that are touching very lightly or not at all and recognise if they change as your body moves with your breath,
Feeling the texture of your clothes move against you,
Breathing in and breathing out.
Even when you are still,
When you are resting,
Can you see how your body is supporting you,
Moving you,
Keeping you going in so many small ways,
Keeping you alive?
It's in moments like this where you can truly appreciate it.
Whenever you are ready,
We are going to do some simple breathwork exercises.
I will set the pace but if you feel any discomfort then please find your own rhythm.
We'll be inhaling through the nose and exhaling through the mouth.
I'd like you to take a deep breath in for 1,
2,
3,
4 and hold 2,
3,
4.
Exhale 2,
3,
4 and hold 2,
3,
4.
Settle your breath for a moment.
Just pay attention to how that felt.
We are going to repeat this 3 more times.
Are you ready?
Inhaling 2,
3,
4 and hold 2,
3,
4.
Exhale 2,
3,
4 and hold 2,
3,
4.
Inhale 2,
3,
4 and hold 2,
3,
4.
Exhale 2,
3,
4 and hold 2,
3,
4.
Inhaling 2,
3,
4 and hold 2,
3,
4.
Exhale 2,
3,
4 and hold 2,
3,
4.
Take a deep breath in now,
All the way until your lungs feel full and sigh it out loudly.
One more time in and out.
Allow your breath to return to its natural rhythm,
Again noticing if there's any difference.
Focusing on how your chest lightly moves with the breath,
Pulling air in through the nose.
Can you feel the coolness of the air as you inhale,
And the warmth as you exhale?
Maybe you can focus on that feeling in just your left nostril,
And now your right.
And then both sides together.
Every breath is a way of replenishing the body,
Revitalising it.
Sometimes it's easy to let the outside world distract us from this,
So I'd like you to let the outside world fall away now.
Nothing out there needs your attention,
We're just going to focus on you and your breath.
We're not trying to change it this time,
Just noticing the natural rhythm of your body,
Moving the breath in and out.
As the breath continues,
I would like you to drop your attention down towards your feet,
Imagining a golden glow shimmering around your soles and over your toes.
Feel its warmth,
And the slight weight to it,
As if it's a cosy blanket just waiting to be pulled up.
Notice your next inhale,
And see this warm golden glow start to creep up your ankles.
On your exhale,
Feel it sink into your muscles,
Into your bones,
Warming your feet and easing any aches or any tension there.
Inhaling,
Bringing this shimmery,
Cosy feeling over your ankles,
And exhaling,
Absorbing the feeling,
Sinking,
Relaxing and melting.
Breathing in,
Pull the blanket up to your knees.
Breathing out,
Releasing and relaxing.
The glow's smoothing over every nerve,
Every fibre.
See this light swallow your knees,
And feel it envelop them.
The breath in,
Moving the glowing energy.
The breath out,
Easing it into your being.
You feel relaxed,
Soothed,
Safe.
Maybe you can feel the warmth coating your entire legs now,
Or the weight of the glowing blanket-like energy.
Inhaling,
Drawing it up,
And exhaling,
Drawing it in.
Sometimes it can be easy to hold emotions in different areas of the body.
As you continue to fall inwards and relax,
You may notice these emotions come up.
Allow them to.
You don't have to interact with them.
Just notice that they are there,
Listen to what they have to say,
Maybe name them,
And release them.
Letting them wash over you.
Letting them go.
Let the tension go.
Relaxing deeper and deeper.
The breath washing it all away,
And leaving nothing but peace,
Nothing but contentment in its place.
At this point,
That warm,
Relaxing glow should be resting at your hips.
As you draw it up,
Extend the breath into the stomach,
Letting it expand on the inhale,
And soften on the exhale.
Imagine that softness spreading through your stomach and into your back.
Spend a few breaths on this precious area.
Letting the glow relax the organs in your stomach,
And relaxing the muscles of your back.
Each disc,
Each vertebrae,
The tension slipping away,
Slipping far away,
As you breathe,
Melt,
Soften,
Relax.
Focusing on the chest now.
Noticing as it expands and contracts with the breath.
Hear your lungs fill and empty.
Visualizing the warm glow rising up to your chest and spreading into your lungs.
You feel comfortable and content.
Breathing in,
And out.
Letting your shoulders drop on the next exhale.
Melting into your seat.
Sinking into the calm.
Release the muscles in your neck slowly,
Very slowly now.
Perhaps resting your head so they can relax completely.
The glow spiraling upwards towards your jaw,
Letting it slacken,
And your tongue to loosen.
Maybe a small smile to relax your cheeks.
The breath slow,
Lulling you deeper into blissful serenity.
Each tiny muscle surrounding each eye easing with the breath.
Your lids feel heavier and heavier.
Feeling so relaxed as your eyebrows drop and your forehead smooths over.
Taking a breath in to pull that tranquility to the top of your head.
And breathing it out,
Soaking all of that relaxation in.
To every muscle,
Every bone,
Every organ and every cell in your body.
You are so deeply and utterly relaxed.
Wrapped in a warm glow of safety,
Of peace.
I'll leave you to take a moment to enjoy this right now.
You'll notice in the quiet that the monkey mind can start to throw thoughts at you.
Let them pass you by.
Some may demand attention.
This is okay.
And some may stick to you.
Just thank them and let them go.
It's easy to get carried away with what the monkey mind throws at you.
In busy day to day life you might not even notice that it throws some thoughts at you that you don't believe in or agree with.
In this peaceful state you can find the strength to challenge them.
To say no.
Doing this can change the trajectory in your life.
Something as simple as sitting with your thoughts.
Being separate from them and letting them pass you by.
You can reject those that do not reflect who you are or who you want to be.
You are not your thoughts and you are much deeper and much richer than that.
The more you do this,
The more patterns will come up.
You can release any negative ones and you can reinforce any positive beliefs.
And then watch your life change.
Again I will leave you here with your breath and the space between you and your thoughts just for a little while.
Coming slowly back to my voice.
To this present moment.
I'd like you to have some pride for yourself.
Getting in between your subconscious mind shows inner strength.
The subconscious,
The monkey mind that is,
Is a garden where thoughts can grow into beliefs if they're watered with emotion.
Let's leave some seeds behind before you come back from this relaxed state.
Remember to give these seeds some positive emotions so that they can grow into things that only benefit you.
I'm going to say some affirmations now.
You can repeat them in your head or out loud.
I trust myself.
I love myself.
I am grateful for all of the good in my life.
I am surrounded by people who care for me.
I choose happiness over fear.
I am worthy of love and respect.
I am confident in my abilities.
I deserve success and abundance.
I see beneficial opportunities in front of me.
And just because I don't have something doesn't mean that I'm not worthy of it.
Give yourself the freedom to be happy and to make mistakes.
You do not need to be perfect.
Nobody wants you to be perfect.
You are human and that is a wonderful experience in itself,
As long as you make sure you're letting yourself enjoy it.
Take a moment to thank yourself for showing up to this practice.
Whenever you are ready,
I'm going to count from 1 to 5 to deliver you back into your day.
Know that you have a state of relaxation inside of you and you are welcome to it whenever you need.
Taking a deep breath in through the nose and 1,
Exhale it slowly.
2,
Feeling the breath move your chest.
3,
Maybe noticing the noises of the outside world as they start coming into focus.
4,
Wiggling your fingers,
Your toes,
Rolling the wrists if you like.
5,
Take in a final breath and on the exhale blink open your eyes if you haven't already.
Take a moment here and notice if there are any differences or any changes to your internal world or your external.
And I just want to thank you so much for choosing to practice with me today and I truly wish you the best.
Namaste.
