Hello and welcome.
In this meditation we will find peace,
Slow ourselves down and relax our being.
This will be a minimally guided meditation where I'll settle you in and check in every few minutes to bring your focus back to where it needs to be.
We will end the meditation with three chimes of the bowl and gently bring ourselves back to the present moment.
Now to find your most comfortable position,
Whether that's sat or lay down,
Whatever feels most comfortable to you.
Ensure the back is straight,
The chest is open and the shoulders are drawn back.
Settle into your position and when you're ready,
We'll begin.
To begin,
We'll take three deep cleansing breaths.
Deeply inhale through the nose,
Filling the belly with air as much as you can.
And when you're ready to release,
Do so out of the mouth.
And again,
In through the nose as deeply as you can.
And hold for just a second when full and then let it all go out of the mouth.
Push the air out.
With this last one,
Put intention behind the breath and let go of everything.
So when you're ready with me,
In through the nose,
Feel the stomach expand and feel be nourished by the air.
Pause at the top and then let it all go with a deep exhale from the mouth.
Blow out all the air,
All the negativity,
Let go of everything and find presence in your body.
Sit in the stillness as we let the breath return to its natural rhythm.
Follow the rise and fall of the chest,
The expansion and contraction of the stomach.
Notice the airflow as the breath becomes slower,
More gentle,
Smoother.
The body calms and relaxes with each breath.
Sit in the stillness.
As your mind begins to wander,
Just gently bring the attention back to the breath.
Bring in your focus and settle in to the depth of the breath in and out the nose.
Slow,
Gentle,
Just breathe.
As thoughts come into the mind's eye,
Merely notice,
Acknowledge and let go.
Store the thoughts for later,
They will always come back.
Now is the time to encourage stillness of the mind.
This meditation creates a space of no judgement,
No stress,
No negativity.
We sit with the quiet to allow ourselves to take back control of the mind and thoughts.
In this sacred space we bring in only peace,
Peace with the mind,
Body and soul.
Settle back into the space for a final stretch of quiet.
As we draw this meditation to a close,
Give thanks to the mind for embracing the stillness.
Feel nourished in the way you've sat in peace,
Taking control of the monkey mind and slowing yourself down.
Take the strength of focus into the rest of your day and spread love and joy.
Thank you so much for joining me in today's meditation.
Take your time when getting up and moving around.
Love and light to you.
