Welcome to this meditation practice.
In this practice,
I'm going to help guide you down into the peace,
Tranquility and stillness that lies within you.
So before we start,
Make sure your phone is on silent or do not disturb.
Then sit in a comfortable position,
Making sure you maintain an upright and alert posture.
Then place your hands,
Palms facing upwards,
On your knees or in your lap,
Wherever they feel most comfortable.
And then you can take a nice deep breath in through the nose and at the same time clenching those fists,
Tensing those arms all the way up to the shoulders.
Just holding that tension for a moment.
As you release that breath out through the nose,
Releasing those fists,
Releasing all that tension in the arms and just allowing those eyes to close now.
And as you sit there comfortably,
Noticing the difference in temperature between the palms of your hands and the backs of your hands.
As you notice the flow of breath in and out,
You can just allow that breath to become centre stage right now.
Noticing the in breath,
Witnessing the out breath and observing that gap at the end of each out breath.
And as you notice the temperature of the air around you now,
You can just allow yourself to drift deeper and deeper and deeper into that gap at the end of the out breath.
And as you drift deeper into that gap right now,
As you disconnect from the external world,
As you disconnect from past and future.
Just take your attention to those eyelids for a moment.
Notice how soft and relaxed those eyelids are.
And you can allow that softness and relaxation to flow from those eyes down through the neck and shoulders.
Down through those arms,
Into those hands,
All the way down into the tips of those fingers.
And you can allow that softness and relaxation to flow down through that chest and torso.
Down through the legs,
All the way down to the feet,
Into the tips of those toes.
And as every single muscle in that body just releases,
Lets go,
Relaxes and softens right now.
You can just let go of everything right now.
Because once again that breath becomes centre stage.
As you drift deeper and deeper into that gap at the end of each out breath.
And as we near the end of this practice now,
You can finish off this meditation in your own way.
Feeling your intuition as I give you a few moments to do just that.
I realize I'm just doing it too.
Thank you for joining me today.
Have a pleasant,
Present and productive day.
