Hi,
It's Penny and I'm going to take you on a meditation journey.
But before we begin,
Just make sure you're really comfortable.
You might be lying down flat or you might be snuggled in a nice comfortable chair.
Wherever that is,
That's fine.
And just knowing that anytime if you need to move,
That's fine too.
Just do it quietly and slowly.
Okay,
I'm going to take you now on a journey,
A journey in your room.
I want you to have your eyes open and I want you to look around your room.
Just using your eyes and just moving your head.
There's nothing else you need to do and taking in all the colours that you can see.
And just noticing all the different objects in your room.
You might want to look up into the ceiling or if there's walls or windows and just noticing the different fabrics and textures.
You might like to look at your own hand and just look at the skin over your fingers and just looking at the different lines and colours and different surfaces as you move your hand around.
And now gently just placing your hands down and gently and slowly closing your eyes.
And using that beautiful sense of what you can hear in your surroundings.
Perhaps you can hear animals and nature.
Or perhaps you can hear the hum of people talking and cars in the distance.
Maybe you can hear your own breath as you breathe in and out.
And out.
I want you to take a breath in and out and in the next breath in can you notice any smells in the air?
Maybe there's a slight sweetness floating in the air.
Or maybe you can't smell anything at all.
That's fine.
I want you to bring your attention now to your mouth.
You might like to run your tongue over your teeth and gums just exploring your mouth and feeling all the different textures and surfaces within your mouth.
Some of them feel spongy and some feel firm.
Firm.
You might like to swallow.
Can you taste any flavours from lingering meals or drink that you've recently had?
Or perhaps you can't taste anything at all and that's fine as well.
What's touching your body?
Can you feel your clothes hanging over your body?
Perhaps your hair over your face.
Maybe a rug warming you and bringing comfort and a slight heaviness.
And what's your body touching?
Is your body touching a bed?
Maybe a chair.
Just feeling that beautiful connection with the ground beneath you or the surface beneath you.
With the ground beneath you or the surface beneath you.
Can you feel your body starting to get heavier?
Starting to relax and just be calm.
And now just bringing yourself to your breath and just noticing when you breathe in and when you breathe out.
You might like to say the words in and out.
As you breathe in,
In and as you breathe out,
Out.
Can you notice the air moving in at the tip of your nose?
It's slightly cooler as you breathe in and does it seem a little bit warmer when you breathe out at your nostrils?
Just noticing.
And your breath,
Does it seem fast and does it feel like it's deep in your body?
Or perhaps it's shallow.
Maybe you feel like your breath is slowing down as your body starts to relax and just let go of all the tension and busyness of the day.
You might like to place your hands over your tummy and just notice how your body moves.
Your stomach rising and falling as you breathe in and out.
In and out.
Just for a moment,
Just want you to notice your breath.
You might like to say the words in and out or you might like to just notice how your tummy rises and falls as you breathe in and out and enjoy.
And now just coming back and listening to my voice and just noticing how your body feels.
Now that you've taken this time,
This beautiful time to slow down,
To quieten and to be still.
And to be still.
Does your body feel rested or maybe it feels tingling,
Ready to get up and go?
Just knowing at any time when you feel that your body needs a little break,
A little time to slow down so it can get ready for the rest of your day.
And all you need to do is sit down,
Stop,
Close your eyes and just notice just your breath going in and out.
In and out.
Have a great day and bye.
