Welcome,
I'm Sally.
Come to a comfortable position,
Sitting or lying down.
Take a few moments to shift your posture to make sure you feel grounded,
Stable and alert.
If you can,
Gently close your eyes.
If not,
Lower your gaze and focus on a point somewhere nearby.
Let go of everything that happened before you started your meditation.
Let go of everything that may or may not happen afterwards,
So that your full focus and attention is right here in this moment.
Now bring your focus to your body.
Notice if you are holding any tension in your body.
Wherever you notice tension,
Gently relax and let it go.
Perhaps you notice tension in your forehead or your jaw.
So allow the tension to melt away.
Your shoulders,
Your hands,
Your belly,
Let any tension disappear.
Let go of any tension around your hips,
Your legs,
Down to the soles of your feet.
Gently relax and let it go.
Bring your focus now to your breath.
Observe your breath,
Perhaps it's quite shallow,
Perhaps it is deeper.
Without trying to control or change your breath,
Take a few moments to watch your breath just as it is.
Watch as you breathe in,
Watch as you breathe out.
If you are struggling to tune into your breath,
Let's take a few deeper breaths,
Consciously feeling the expansion as you inhale and the contraction as you exhale.
Then after a few deeper breaths,
Let your breath be natural.
Resist the temptation to control your breath.
Allow your breath simply to be.
Observe the inhale,
Observe the exhale.
Notice your breath in your nose,
In your throat,
Perhaps even in your lungs.
Observe the sensations of the breath.
Maybe you even feel your belly move as you breathe.
There is no right or wrong,
Just observe.
Notice if your attention strays from the breath.
This is totally natural.
When it happens,
Gently draw your attention back to your breath.
Allow your focus to be fully on your breath,
As if for these few minutes nothing else matters,
Only your breath.
Scan your body again for any tension that might have crept in.
Forehead,
Jaw,
Shoulders,
Belly.
Allow any tension you notice in your body to melt away.
Let it go and then bring your focus back to your breath.
Notice as you breathe in,
Notice as you breathe out in your own rhythm,
At your own pace.
Watching the inhale,
Watching the exhale.
Take a few moments to prepare yourself to end your meditation.
When you are ready,
Open your eyes.
Gently shift your body.
If you would like to,
Bring your palms together in front of your chest and bow your head.
Thank yourself,
Thank your meditation practice.
Send thanks to someone or something you feel grateful for right now.
Namaste.
