So get in a comfortable position,
Either sitting upright in an unarmed chair or on the ground with your back against a wall and your legs stretched out in front of you.
Let's start by taking one deep breath to ground yourself and to bring you into this present moment.
You can breathe in through your nose and out through your mouth.
You can sigh out if it feels comfortable and right.
Now breathe in for four seconds.
Hold your breath for five seconds and breathe out for four seconds.
We'll do this three times.
Breathe in.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five.
Breathe out.
Two,
Three,
Four.
Breathe in.
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five.
Breathe out.
Two,
Three,
Four.
Breathe in,
2,
3,
4,
Hold,
2,
3,
4,
5,
Breathe out,
2,
3,
4.
Now breathe normally for a few moments.
Direct your attention to the top of your head.
What do you notice?
Does it feel tense?
Is there a denseness?
Do you feel nothing?
Simply take a moment to observe with our judgement and then gently breathe into that space.
Now direct your attention to your forehead,
To the space between the eyes.
What do you notice?
Have you been frowning?
Or are you relaxed?
Simply take a moment to observe with our judgement and then gently breathe into that space.
And if your mind wanders,
Simply bring yourself back to your breath.
Now direct your attention to your throat.
What do you notice there?
Does it feel constricted or empty?
Do you feel nothing?
Simply take a moment to observe with our judgement and then gently breathe into that space.
Now direct your attention to the centre of your chest,
Just above your heart.
What do you notice?
Does it feel tense or constricted?
Or does it feel open,
Like a blooming flower?
Give yourself permission to feel whatever you feel right now.
Take a moment to observe with our judgement and then gently breathe into that space.
Let's focus on your upper stomach area now.
What do you notice?
Does it feel heavy or light?
Does it feel full or empty?
Take a moment to observe with our judgement and then gently breathe into that space.
Now focus on your lower stomach area,
About two inches below your navel.
What do you notice there?
Does it feel tense in any way?
Or does it feel relaxed and open?
Take a moment to observe with our judgement and then gently breathe into that space.
And lastly,
Let's direct your attention to the base of your spine or your tailbone.
What do you notice there?
Does it feel light or heavy?
Tense or relaxed?
Take a moment to observe with our judgement and then gently breathe into that space.
Welcome to the end of this meditation.
When you're ready,
Take a deep breath in and slowly open your eyes.
Thank you for joining me and I wish you a wonderful rest of the day.
