Welcome to our meditation today.
We're going to ground our energy into the earth and connect our energy to the universe above and around us and become centered and grounded and flow energy.
So begin by finding yourself in a comfortable position either sitting on the floor with your back straight or you may sit on a chair with your feet flat on the floor.
You may also be lying down.
It's preferable if you're lying down if you can maintain your awareness so that you don't fall to sleep.
But the main aim is that you feel relaxed,
Centered and aware.
So begin by finding yourself in a comfortable position and take a deep breath into your body and then just allowing your breath to gently flow out.
Breathing deeply into your body through your nostrils and allowing your breath to gently flow out.
And as you breathe in and out just notice the rise and the fall of your chest and your abdomen as you follow your breath into your body and allowing your breath to gently flow out and you may even feel your tummy contracting slightly back towards your spine as you exhale all the stale energy out of your body.
Just breathing in and breathing out,
Relaxing and breathing,
Breathing and relaxing.
Bring your awareness to your body now and scan your body from the tips of your toes to the top of your head and just noticing any areas of tightness or tension within your body.
Just observing without judgment or evaluation,
Just noticing your body.
And as you breathe in imagine that your in-breath is flowing into those areas of tension in your body and loosening the tension.
And as you breathe out your out-breath is carrying that tension out of you.
Just breathing in and breathing out,
Relaxing and breathing and loosening the tension in your body.
Just noticing and observing.
Keeping your awareness now on your body,
Just become aware of the sensation and the feeling of your clothing against your skin.
Just noticing and observing.
Be aware of the feeling and the sensation of your clothing touching your skin.
Be aware of the warmth of your body,
The warmth of the air around you.
Just noticing and observing the play of air on your skin.
And you're breathing in and breathing out,
Relaxing into the centre of your body.
Breathing in and breathing out,
Bring your awareness now to any tastes that are on your palette and the moisture within your mouth.
Just noticing and observing your sense of taste.
Just noticing and observing your sense of taste.
Bring your awareness now to any fragrances that are around you within the room.
Noticing aromas and sensation of your breath flowing into your body through your nostrils.
Notice the temperature of the air as it enters into your body through your nostrils.
Where does your breath travel to as you breathe in?
Follow its path,
Breathing in through your nostrils,
Deep down into your lungs,
Expanding your tummy slightly as you inhale.
Feeling your rib cage expanding slightly as you inhale and then following your breath to the top of your rib cage and your collarbones.
Watching your breath as you exhale out through your nostrils,
Feeling your tummy contracting back slightly towards your spine.
Letting go of all the stale air,
Letting go of all the stale energy in your body and as you're breathing in,
You're breathing in new energy,
Oxygen,
Life force,
Filling your whole body with energy from the universe.
As you breathe in and letting go of stale energy as you breathe out.
Bring your awareness now to your mind,
Your thoughts,
And take in strength and awareness as you go through these stages of challenge.
Bring your awareness now to your mind,
Your thoughts and any images that may be occurring.
Just allowing your thoughts and any images to flow without judgment or evaluation.
They simply are in this moment as they are as you are flowing with your breath and being aware and observing and noticing your mind,
Your thoughts and any images or colors that may be occurring.
Your mind may seem like it's full of thoughts jumping from one thing to another.
It may seem quite busy within your mind and that's okay.
As you relax more and more your mind begins to quieten and you're able to observe your mind,
Your thoughts even more clearly.
They may be flowing fast or your mind may be flowing fast with thoughts but in this meditation space today you're able to observe your thoughts like the current of a river flowing past and you are the observer up on the bank observing your thoughts,
Any colors or images that may be occurring,
Allowing them to flow and as they flow letting go into a deeper sense of relaxation,
Contemplation and meditation and breathing in and out.
And as you observe your thoughts flowing,
If your mind begins to wander gently bring it back to your breath.
Your breath can be your point of focus.
Breathing in and out observing your thoughts,
Your mind and any images that may be occurring without judgment,
Without evaluation.
And know that your mind is a valuable tool,
It is capable of many,
Many,
Many great things but you are not just your mind,
You are more than just your mind,
You are your body,
You are your emotions,
You are much more than simply your mind.
And your mind as a tool can help you on this earth plane in this moment.
And you relax and observe your awareness and your consciousness as you relax deeper and deeper into contemplation,
Meditation and relaxation.
Bring your awareness now to the sounds that are around you,
The sound of my voice,
The sound of your breath or any other sounds that you can hear.
As you breathe in and out.
Bring your awareness to the present moment of your physical body becoming grounded.
Being grounded means having your full attention in the present moment and being aware of your physical body.
Breathing in and breathing out.
Feeling your breath flowing.
Feeling your energy flowing.
Feeling relaxed and at ease.
And for the next several breaths just relax into your centre,
Relax into your being.
In a few moments it will be time to open your eyes and bring yourself to full alertness.
Feeling relaxed,
Centred and at ease you begin to bring yourself to full alertness by wriggling your fingers and your toes and gently opening your eyes.
You are now back in full alertness.
Thank you for sharing this meditation space with me today.
I hope you enjoyed it.
I hope you got some benefit.
