Welcome to this meditation practice.
During this practice I'm going to help guide you down into peace,
Stillness and tranquility.
You may hear some external sounds during this recording.
I've left those in this recording because they're sounds that you're going to encounter during every meditation practice.
So I think it's important that you start to work with them from the beginning.
Because when you decide to stop listening to guided meditations and forge your own path in meditation,
Which I recommend that you do,
You will encounter these sounds.
But in time you will learn to just acknowledge them,
To know that they are there and you'll be able to immediately come back to your practice after you've acknowledged them.
They may even be times where you don't even notice those sounds at all.
And your practice goes undisturbed.
Make sure you're sitting in a comfortable position.
And it's best to maintain an upright and alert posture.
And place your hands wherever they feel most comfortable.
Gently close your eyes and mouth,
Keeping your jaw soft.
Get your attention now into the breath.
Noticing the inhale.
Witnessing the exhale.
And observing the space between the two.
Noticing the inhale.
Witnessing the exhale.
And observing that gap between exhale and inhale.
And as you notice the next exhale,
Notice how you drift a little deeper into that gap.
And the deeper you drift into that gap,
The more relaxed your body becomes.
And the more relaxed your body becomes.
The more tranquil your mind becomes.
Noticing how each out breath takes you a little deeper into that gap.
Into that gap.
Drifting deeper into that gap.
With each soothing exhale.
You can allow my voice to go with you now.
As you allow everything else around you to just dissipate.
Into nothingness.
Each word I speak taking you deeper and deeper into that wonderful gap of stillness and tranquility.
And if you notice any thoughts popping up in your mind.
Or any chatter going on.
Just acknowledge it and return to the breath.
Noticing the inhale.
Witnessing the exhale.
And drifting deeper back into that gap.
And if you notice any sensations in the body.
Maybe an itch somewhere.
Just acknowledge it.
And return to the breath.
Noticing the inhale.
Witnessing the exhale.
And drifting once again.
Into that gap.
And as we near the end of this practice.
Just notice how you feel.
Take any positive feelings with you into the rest of your day.
Before we finish.
I'd like to take you through some positive affirmations.
To guide you through your day.
So just repeat after me.
To yourself in your head.
May I have a day filled with joy,
Laughter and love.
May I maintain good health and a sound mind.
May I stay safe from harm.
And may I experience a deep sense of inner peace and contentment.
No matter what is going on in my external world.
May I be compassionate towards myself and towards others.
May I be non-judgmental towards others.
And may I be grateful for life itself and everything in that life.
And just bring to mind now.
Something that you're grateful for over the past 24 hours.
Whatever comes to mind first.
Just bring that to your attention.
Pay gratitude.
And once you've done that.
Take a nice deep in-breath through the nose.
And allow that breath to re-energise you.
To fill you with compassion and love.
And bring yourself back to the room.
Fully awake.
Fully aware of your surroundings and the sounds around you.
Thank you for joining me today.
Have a pleasant,
Pleasant and productive day.
