Welcome to our being present meditation.
I'm just going to guide you over these next 10 minutes,
Hopefully for you to come into yourself,
Into your body,
And into that well of stillness that lives in each of us.
So to begin with,
I just invite you to get into a really nice comfortable position,
Which can be seated or it can be lying down.
And if you're already in that position,
Maybe just noticing those last niggles,
And finding that really comfortable position for you.
Perhaps you can just focus gently on the areas of our body that we often hold tension within,
Including the back of our shoulders and our necks.
And just seeing if you can soften those muscles gently,
Just allow them to soften and flow.
And moving that focus up to your face,
Starting with your jawline.
And maybe just dropping that bottom jaw a little bit,
So unlocking the clench of your teeth,
And leaving a really small space between.
Relaxing your tongue,
Whatever way feels good for you.
You might want to rest it at the back of your top teeth,
Or just allow it to flop to the bottom of your mouth.
The muscles are through your cheekbones and around your eyes,
And just letting them soften,
As we soften and flow.
If you haven't done already,
Now might be a good time just to allow your eyelids to close gently,
As if you're closing yourself to the rest of the world.
And you know,
If you're doesn't feel comfortable to close your eyes completely,
Just lower your gaze low enough,
So you're barely seeing through your eyelids.
And see if you can fix that gaze,
Just to allow those muscles to have some stillness and softness.
And then to your forehead,
Noticing if you're scowling,
And then to your forehead,
Noticing if you're scowling,
Frowning,
Maybe lifting your eyebrows and just letting them drop gently,
And letting all those muscles just soften,
As you soften and flow.
And I always notice how wide my forehead feels when I start to soften the muscles.
If you can,
Either in a seated position or lying down,
Just pay a little bit of attention to the rest of your body,
Letting your feet flop to the sides,
Your hands resting on your thighs,
Or down by the side of you.
Just scanning your body for any of the,
Any areas of tension,
With that conscious intention,
Just to allow that muscle to tend just to soften.
Just letting that tension soften and flow.
And bringing your attention,
When you're ready,
To your breath,
Not trying to change it in any way whatsoever.
Just observing it,
Just observing its full cycle,
As the air comes in,
And flows back out.
Maybe noticing some of those really minute movements within.
Perhaps that's deep down in your belly,
Or possibly for you,
It could be the rise and fall of your chest.
Just noticing how that flows for you.
And then to bring some indication to your body,
Of a relaxation,
And switching across to that rest and digest arm of your nervous system.
Change your breath a little by doubling the out-breath.
So you might breathe in for two and out for four,
Or in for four and out for eight.
I'm just going to leave you in your own time,
To complete 10 of those breaths.
Noticing how your body changes with that change of breath.
Where your expansion,
On your inhale,
And you decrease on your exhale.
Where is it most prominent within your body?
So just breathing in,
And breathing out.
And then just returning to your natural rhythm and flow.
Noticing if your breath has changed in any way.
And where you feel those subtle movements.
You know,
We breathe through our skin,
So technically throughout your entire bodies.
And I wonder if you can get that full body,
Breathing experience.
And just noticing as you kind of work with your own through your torso.
I wonder if you can feel that sense of calm,
That sense of stillness that lies like a well within you.
And maybe you can place a hand on where that is for you.
And just acknowledging that that is within you,
Reachable within you,
At any time that you need to go there.
And then start gently moving your fingers and toes.
Maybe doing rounding movements in your shoulders.
Maybe you want to turn your head from side to side.
Just bringing a little bit of movement into your body again.
Just bringing a little bit of movement into your body again.
And when it feels right for you to do so,
Just opening your eyes really gently.
Giving yourself time to come out and back into the wide world.
Thank you for joining me today.
Thank you.
