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,
Supported and at ease.
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.
Allow that tension to melt away.
Your shoulders,
Your hands,
Your belly.
Let the tension disappear.
Let any of the tension around your hips,
Your lower legs,
Down to the soles of your feet.
Every last drop of tension,
Let it go.
In this place of ease,
Bring your focus now to your breath.
Observe your breath.
Perhaps it's quite shallow or perhaps it is deeper.
Without trying to control or change your breath,
Just take a few moments to watch your breath just as it is.
Watch as you breathe in.
Watch as you breathe out.
In your own rhythm,
At your own pace.
Allow your breath just to be exactly as it is.
All you do is watch without judgement.
Breathing in through your nose and breathing out through your nose.
Notice the movement your breath makes in your body.
Now start to make your breath deeper.
With your inhale,
Invite the air in through your nose and deeper down into your lungs,
Into your chest cavity.
Then with your exhale,
Allow all the air to flow back out through your nose all the way to empty.
And now in your own time,
Take a few more deep,
Even breaths.
Let go of any tension in the breath.
Let there be no force.
Simply deep,
Flowing breaths.
So you expand as you breathe in and you contract as you breathe out.
Deep breath in all the way to full.
And a long breath out all the way to empty.
With your next inhalation,
Imagine the breath filling your body with a beautiful white light,
Radiant calm energy.
And as you exhale,
Release anything you no longer wish to hold in your body.
As you breathe in,
Invite that beautiful,
Calming energy into every part of your body.
As you exhale,
Let go of anything that no longer serves you.
And now continue in your own rhythm.
With each inhale,
Breathing in the white,
Calm,
Radiant light and energy into your entire body.
With every exhale,
Breathing out everything you want to let go of,
Everything that no longer serves you.
Deep breath in,
Feeling the calm,
Radiant light and energy fill every part of your body.
As you breathe out,
Letting go of everything that no longer serves you.
With your next inhalation,
Take a deep breath in,
Feeling the white light and energy resonate throughout your body.
At the top of your breath,
Hold your breath for a few moments,
Feeling that light and energy.
And then take a long breath out all the way out,
Breathing out everything you want to let go of,
Everything that no longer serves you.
Let it go.
And then slowly start to let go of control over your breath.
Allow your breath very smoothly to return to normal,
Natural breathing.
Take a few moments to scan your body,
Releasing any tension that might have crept in.
Allow your entire body to be at ease.
Take a few moments to prepare yourself to end your meditation.
When you are ready,
Open your eyes and gently start to shift your body.
Wriggle your fingers and your toes,
Maybe stretch out.
If you would like to,
Bring your palms together in front of your chest and bow your head and thank yourself,
Thank your meditation practice and send some thanks to someone or something that you feel grateful for right now.
Namaste.
