We're about to commence the meditation to help you to let go of fear,
Let go of anxiety and uncertainty,
Especially during times of difficulty in difficult situations like this.
So firstly,
Just settling into a comfortable shape,
Whether that's seated or supported against a wall or even lying down with some pillows around you.
Whatever shape makes you feel comfortable right now.
And the first thing we're going to do is actually take three nice deep breaths together.
So whenever you're ready,
Once you're in that shape,
Taking that first deep inhale,
In through your nose,
Filling up your body,
Filling up your belly and a nice slow long exhale out through your nose,
Out through your mouth,
Whichever way comes natural.
Do that again,
Whenever you're ready,
Nice deep inhale in through the nose,
Feel that fresh energy coming into your body and letting go on that out breath.
Nice,
Deep,
Long exhale.
One more time together when you're ready,
Taking in that third nice deep in breath and a slow long exhale,
Just to settle into that shape a little more.
Just give yourself permission just to be here right now through this meditation.
We're going to let that breath just settle into whatever rhythm it wants to take right now,
Just setting into a deeper rhythm.
We'll let it be there in the background because now we're going to tune into our body and just realize if there's any stress or tension hiding in the body anywhere and just letting that go.
So we'll settle into our self,
Settle into our body and become present through the sensations of our body right now.
I'm going to talk you through your body from your head down to your toes just to make sure there's no stress or tension or tiredness seated in there,
Just to help you really settle.
So as that breath just rolls along in the background,
Just noticing your face,
Your jaw,
Around your eyes and if there's any tension or stress there,
Just gently let that go,
Especially through your out breath.
Sometimes we hold tension on our forehead,
Behind the eyes,
Around the jaw.
You may even want to wriggle your jaw from side by side and then just let it go,
Let it settle.
Meanwhile that breath is just going in the background,
Finding its own rhythm and heading on down through the neck and the shoulders,
Often an area we hold a lot of tension.
You may even want to lift them and then drop them again or roll them or move them.
Just let them settle into a shape,
Let gravity do its work and let them drop downwards towards the floor and especially with your out breath,
Letting go of any tension that might be hiding there.
Then bringing your attention to your chest,
Often an area you hold anxiety and stress and emotional tension.
So just softening that with your out breath.
Bring your awareness there and then let your out breath just soften that.
Likewise with the belly area.
If your mind does wander off occasionally,
That's fine,
Just notice it and then bring it back to the breath,
Bring it back to the body,
Bring it back to my voice.
Next we'll shift our attention to the back,
To the whole back area,
The whole spine from the top of your neck all the way down,
Each vertebra all the way down to your tailbone.
And again,
Noticing if there's any tension or tightness there and gently let that go with your out breath.
And also all those muscles along the sides of your back,
Let them become heavier,
Let them drop down towards the ground,
Let them surrender to gravity.
Meanwhile that breath is still rolling away in the background.
Starting to feel our body letting go of that tension through our breath,
Continuing on down through the larger muscle groups around the tailbone,
Down through the gluteal area,
Down through the big muscle groups of the legs,
Down to your knees and just letting go of any tension or stress that might be hiding there and just relaxing those portions as much as possible.
Then further on down through the knees,
Through the calves,
The shins,
Down through the ankles and all the way down to your feet.
And just feel the energy cascading downwards towards the floor,
Letting go of any tightness or tension that might be present there.
Also just surrendering to the moment,
Bringing your mind down to your feet,
To the bottom of your feet,
To your toes and let all those portions totally relax.
So feeling this nice present state of awareness just by tuning into the body,
Nothing else matters right now but your body and your breath rolling away,
Finding its nice rhythm.
Continue to use those out breaths just to let go,
Let go.
Feeling our body now complete as a whole,
A whole being,
Feeling connected to each portion.
Feeling our breath slow down as it finds that deeper rhythm.
And speaking of the breath,
We're going to take another layer,
Another layer deeper into our consciousness and let our breath quiet in our mind a little.
So now as the body sits there in this nice present state of awareness,
We tune deeper into the breath,
Deeper into our rhythm of life.
So when you're really taking another nice deep inhale in through the nose,
Feel it settle down around the belly area,
Feel that belly rising with the in-breath and then feel a nice slow prolonged out-breath.
And the slower you can make the out-breath the better.
Again nice deep inhales in through the nose whenever you're ready in your own pace.
And how slow can you make your out-breath?
How slow can you control your out-breath right to the very end of it?
And just know that every single in-breath you take in is giving you new energy,
New life,
New vitality and every single out-breath is a version of letting go,
Grounding you,
Settling you.
So continue that at your own pace now.
You've probably found a nice rhythm that works for you.
Feeling that rhythm that's nice and deep on the inhale,
A nice slow prolonged out-breath.
And I'm going to be quiet for a while while you really tune into your breath.
Nothing else matters now but your breath.
Everything should be slow,
Deep,
Even and fine.
Finding that that nice slow rhythm of your breath is starting to call you.
So now you're going to be able to quieten your mind a little.
Using that breath to ground you,
To anchor you,
To feel fully present to this moment.
So now we're connected to our body,
We feel connected to our breath,
Starting to feel more complete and whole.
We're going to tune into ourself a little deeper now.
Tuning into those deeper emotions of fear or anxiety or any uncertainty.
We're just going to let that go today.
Let that go through this practice.
Definitely during these times of uncertainty we often feel that primal emotion of fear.
Fear for our survival,
Fear for our livelihood,
Fear for our security.
So today we're going to actually let that go.
Let that go through our breath.
Let that go through our body.
Let that go through our consciousness.
So we're going to tune into that breath again and we're going to actually let go of fear on our outbreath.
So whenever you're ready taking a nice deep inhale in through the body,
In through the nose.
And on your outbreath just even say to yourself letting go of fear.
Letting go of fear.
Again,
Nice deep inhale,
We'll do it three times.
Nice deep inhale,
Taking new energy in,
New life.
And then letting go of fear on your outbreath.
Let it leave your body.
Feel it leaving your body.
One more time together taking a nice deep inhale,
Feel new energy coming into you.
And then on the outbreath,
Feel the fear leaving your body.
On your outbreath slowly,
Slowly.
Then on the other side of fear there is trust.
We can really trust.
So now we're actually going to tune our in-breath into trust.
So whenever you're ready on your in-breath taking in trust.
Trusting that everything's fine,
Everything's going to be okay.
Everything's exactly as it should be.
And on your outbreath just gently let go of that fear again.
Two more times really feeling it.
Feeling that sense of trust as you breathe in trust into your body.
Feeling every living cell of your body.
Trusting yourself,
Trusting you'll be okay,
Trusting you're fine.
And on your outbreath let go of that fear again.
One more time.
Breathing in trust.
Energy into your body.
Letting out fear.
Your own pace.
Starting to feel your body even go to another layer of relaxation.
Getting heavier but feeling really good as you let go of that fear.
Next we shift our attention to anxiety.
So we're going to let go on our outbreath three times.
Anxiety.
So taking in a nice deep inhale in through the body,
In through the nose.
And on your outbreath letting go of anxiety.
Any of those anxious thoughts or feelings of discomfort or tightness.
Letting it go.
Again breathing in.
Nice big inhale.
On your exhale letting go of that anxiety.
Just let it leave your body.
Feel it leave in your body.
You don't need it there anymore.
It doesn't serve you well.
One more time together.
Nice deep inhale in through your nose.
Taking in that good energy.
And on your exhale letting go of that anxiety.
You don't need it.
Let it go.
And on the other side of anxiety there's calm,
There's peace,
There's tranquility.
So that's what we're going to breathe in on those next breaths.
So whenever you're ready taking another deep inhale breathing in calm.
Breathing in peace.
Breathing in stillness.
And letting go of that residual anxiety.
Two more times.
Breathing in that nice calm energy into your body.
Feeling your body become calm and present.
And on your out breath letting go of anxiety.
One more time taking in that nice calm energy.
And letting go of anxiety.
Starting to feel your body become even more deeply relaxed.
Starting to feel more present or calm inside.
And the last one we're going to do is uncertainty.
So we're going to breathe out uncertainty.
Whenever you're ready taking another deep inhale in through the nose.
And on your out breath let go of uncertainty.
It doesn't exist.
Let go of it.
Two more times.
Breathing in good energy in through the nose.
Starting to feel more alive.
On your out breath.
Let it go.
Let go of uncertainty.
One more time together.
Breathing in through the nose.
Taking in good energy.
New life.
New vitality.
And on the out breath just let go of that uncertainty.
The unknown.
We have no control over that.
Just let it go.
And on the other side of uncertainty there's safety and security.
That's what we're going to take into our body now.
We're going to flood our body with safety and security.
So on your next inhale taking in that nice deep breath into that nice safe secure place inside yourself.
Feeling that safety and security inside of you.
And on your exhale let go of uncertainty.
Two more times taking in that nice feeling of peace,
Safety,
Security on the in breath.
And on the out breath letting go of uncertainty.
It doesn't exist.
One more time together breathing in that pure safety security feeling home and okay.
And on the out breath letting go of uncertainty.
And then just settle back into your breath again.
Find a rhythm that works for you.
Find a rhythm to fill your body.
Fill your breath.
And allow your mind to settle.
We've now let go of all that fear,
Anxiety and uncertainty and replaced it now with trust and calm,
Safety and security.
So let those feelings of trust,
Calm and peace,
Safety and security fill up your body.
Find that stillness inside of you.
That's one thing we can control.
We can always control our breath and our body and through that we can find stillness.
Tapping into your breath now find your own rhythm that works for you.
Feeling that nice deep in breath.
Giving you new energy,
New life.
Feeling that out breath ground you and connect you to yourself.
Taking a nice rest in that place of stillness inside of you.
That deeper place where your thoughts slow down and realize that thoughts are just thoughts that's all they are.
Feeling that nice safe secure quiet place inside of you.
Just resting there for a while.
Allowing your breath to anchor you into yourself.
Coming in that silence,
That quiet deep ocean of trust,
Calm and peace inside of you.
Nothing else matters now but our breath,
Our body and our mind as it rests in this place.
Starting to feel our body a little lighter now.
Starting to feel our shoulders,
Our face,
Our chest all a little lighter and brighter.
As we slowly start leading this practice we connect again to our self.
Feeling a sense of calm,
A sense of peace,
A sense of safety and security inside of us.
Starting to feel lighter and brighter around the face and the jaw.
Feeling lighter on the chest and the body in general.
Feeling new energy,
New life,
New vitality coming into yourself as all that tension and stress is left now.
Keeping your eyes closed for a little while longer.
Keeping your eyes just in a nice peaceful place.
I'll sound the bell in a moment which signals the end of the practice.
Before we do that we can just start feeling a little bit of movements through our body maybe wriggling the toes and the fingers.
Rolling the neck from side by side.
Taking that sense of calm and peace out into the day.
