Allowing yourself to feel all points that connect with the floor,
On the floor.
Taking a nice inhale in through the nose.
Exhale out through the nose.
Inhale in through the nose.
Exhale out through the nose.
On our next inhale,
We're inhaling to the count of six.
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Again,
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Bringing breath back to natural rhythm.
Think about your own personal spirituality.
About what gives you meaning.
Selecting a short phrase that is meaningful and can be repeated within the time it takes to exhale.
Inhaling,
Allowing yourself to bring spirituality into your mind.
Exhale,
Allowing yourself to explore what spirituality means for you.
Inhale,
If religious faith is significant and meaningful for you,
You may wish to bring this in.
If nature holds deep meaning for you,
You may want to repeat a word or phrase relating to nature.
If family is important to you,
You may want to bring in a connection to family.
This doesn't have to be religion.
This doesn't have to be faith.
This can be a connection to a greater being,
Such as the universe,
The cosmos,
To Mother Earth.
Even to water,
Trees,
Fire,
Or spirit.
Noting and giving yourself the time to differentiate what it means for you on the inhale and the exhale.
Inhale and exhale.
Inhale and exhale.
Take a moment now to choose a meaningful word or short phrase for yourself.
Small adjustments are okay.
Try not to move around too much.
The meditation will be around five minutes.
Keep your meaningful phrase or word in mind.
Follow the guidance on when and how to repeat it.
Close your eyes or focus your gaze on one small area.
Start by relaxing your muscles.
When thoughts come to mind,
Disregard them,
Thinking hmm or oh well,
And turn your attention back to your body.
Let your muscles become loose and relaxed.
Starting with your feet,
Your ankles,
Lower legs,
Knees,
Upper legs,
Pelvis,
Torso,
Back,
Shoulders.
Shoulders,
Arms,
Hands,
Face,
And head.
Feel your body loose and relaxed.
Turn your attention now to your breathing.
Notice each breath without trying to change your breathing in any way.
Just observe.
As thoughts arise,
Acknowledge them and let them go.
Returning your attention to your breathing.
Breathe naturally,
Slowly.
As your thoughts wander,
Simply return your attention to your breathing.
Notice your breath as it flows gently in and out of your body without any effort.
Acknowledge your thoughts and focus again on your breathing.
Interruptions are normal.
Just let these thoughts go and return your attention to your breathing.
Bring the meaningful word or phrase you selected and say this word or phrase in your mind as you exhale.
Each time you breathe out,
Say the word or phrase.
As your thoughts wander,
Bring your attention again to repeating your meaningful statement with each out breath.
Continue repeating the word or phrase each time you exhale.
Bring your attention back to the word or phrase you are repeating with each gentle breath out.
With passive acceptance,
Continue to focus on the word or phrase.
Repeating it each time you breathe out,
Allowing distracting thoughts to float by.
Now,
Slowly begin to reawaken and turn your attention to your breathing.
Notice your calm,
Smooth breaths in and out.
Allow your awareness to turn now to your body.
Calm and relaxed.
Notice how your body feels.
Become more aware of your surroundings.
Let your attention turn now to your thoughts.
Back to normal,
Conscious awareness.
Normal attention to thoughts.
Sit quietly for a moment with your eyes open,
Allowing and enjoying the feeling of relaxation while gradually reawakening.
Adjust your position slightly.
