Hi there,
My name is Marta and today I invite you to meditate with me.
First of all,
I want you to find the perfect position for you.
The perfect position is one in which you can feel comfortable enough to follow a meditation for approximately 10 minutes.
Maybe sitting on a chair with your feet placed on the ground.
Maybe sitting on the ground with a straight spine.
Or sitting on the ground with your back on the wall.
Or maybe lying on the ground with a cushion underneath your head.
And if you have it,
Another cushion underneath your knees.
And then just relax your muscles,
Settle into the pose and follow my voice.
Take a deep breath in from your nose and a deep breath out from your mouth.
Place one hand on your belly and one hand on your chest.
And once again,
Take a deep breath in and a deep breath out.
Did you notice which of your two hands moved more?
Was it the hand on top of your belly or was it the hand on top of your chest?
Let's try again.
Take a deep breath in and a deep breath out.
Now if the hand in your belly moved more than the hand on top of your chest,
That's good news.
You're moving your diaphragm.
However,
If you noticed that the hand on top of your chest was moving more,
I want you to make a conscious effort next time you breathe in to take all your air towards your abdominal area.
As if you're filling up an air balloon in your belly.
Take a deep breath in,
Fill up your belly and take a deep breath out and relax your belly.
Let's try again.
Breathe in and relax your belly with the exhale.
Well done.
Let's keep breathing and this time,
As well as bringing the air towards your abdominal area,
Towards your tummy,
I want you to count one as you breathe in,
One as you breathe out,
Two as you breathe in,
Two as you breathe out and so on.
We will do it together,
Okay?
Take a deep breath in,
Count one.
Take a long exhale,
Count one.
Breathe in,
Count two.
Breathe out,
Count two.
Breathe in,
Count three.
Breathe out,
Count three.
Keep going,
Counting,
Breathe in,
Count four.
Breathe out,
Count four.
Continue breathing at your own pace.
Remember to keep counting.
If you lose track,
Guide yourself back to counting one and keep going.
If your mind wanders,
That's normal.
Just bring your mind back to your task of counting.
Now let go of that counting and keep breathing normally.
You don't need to fill up your abdominal area,
You don't need to count anymore.
Just breathe normally and feel any difference that you might notice in your body and in your mind.
And as you keep breathing naturally and normally,
I want you to imagine a beach.
Maybe it's a beach where you've been recently,
In your latest holidays,
Or maybe it's one that you remember from your youth,
One that holds special memories for you for whichever reason.
Picture it now in your mind.
I want you to imagine yourself there right now.
You're standing on this beach that you've chosen for today's meditation.
You're not wearing any shoes and you can feel the sand in your feet.
How does this sand feel?
Is it warm?
Is it cold and crisp?
How does the sand feel in your feet?
Look around you and feel the air in your cheeks.
What is the weather like?
Is it warm with a slight breeze?
Maybe it's a cool breeze from the morning.
Take a deep inhale and feel the taste of this air and this beach in your nostrils,
Your lungs,
In your mouth.
What does it smell like?
As you look around,
Towards the water,
Towards the sand,
Find a spot that calls your attention.
Maybe it's a spot in the sand,
Maybe some rocks far ahead.
There's one spot that feels perfect for you and you're going to head towards it to sit down or lie down.
As you sit down or lie down in your perfect spot,
Feel the sand with your hands or the rocks.
Feel the texture,
The temperature.
Feel it still with your feet too,
The air in your cheeks,
The smell of the air,
The water.
Look towards the water and see the waves,
Observe them as they crash into the shore,
One by one at their own rhythm.
Look beyond the waves,
Into the ocean.
What do you see?
Move your gaze towards the sky.
Maybe you can see some clouds passing by,
Moving slowly,
With no hurry,
As if they had nowhere to go,
Nothing to do,
Just hanging there in the sky,
Maybe to give you some shade and protection from the sun.
Maybe there are some birds passing by.
As you sit or lie here,
Happy to be just with yourself,
Enjoying this moment of peace.
You don't need anything right now,
You don't need anyone right now.
You feel so good to be here with yourself as your company,
Just being.
Take some last deep breaths,
Breathing in from your nose and breathing out from your nose or from your mouth.
As you feel ready to stand back up,
Maybe a smile draws into your face.
Happy to have had this moment just for you.
Knowing that you can come back to this moment whenever you want it,
Whenever you need it.
As this peace lives within you,
Looking around one last time to this beautiful,
Marvellous place you created for yourself,
Feeling grateful and lucky.
Walk back to the place where you came from.
And when you're ready,
Come back into your room,
Your space,
Maybe blinking your eyes open and shut a couple of times,
Moving your fingers,
Your toes.
With that smile still on your face,
Take a deep breath in,
The deepest you've ever taken,
The longest breath in,
And let it all go from your mouth.
Thank you for meditating with me.
See you next time.
