Welcome to this meditation practice.
During this practice I'm going to guide you down into the peace,
Tranquility and stillness that lies within you.
Make sure your phone is on silent or do not disturb.
Then sit in a comfortable position.
Be sure you maintain an upright and alert posture.
Let's start by rubbing your hands together to create some heat between them.
Once you've got a good amount of heat in there,
You can place your hands,
Palms upwards,
On your knees or on your lap.
Just notice as those hands begin to cool down.
Notice the change in temperature.
As you notice that change in temperature,
Just notice how everything starts to slow down.
And as everything just starts to slow down right now,
You can take your attention inwards,
Into the breath,
Noticing the in-breath,
Witnessing the out-breath and observing that gap,
That space at the end of the out-breath.
And you can just allow yourself to drift a little deeper into that gap with each out-breath.
And the deeper you drift into that gap right now,
The more relaxed,
The softer that body becomes.
And the more relaxed that body becomes right now.
Notice how that mind becomes more still right now.
As mind and body relax deeper and deeper,
Notice how you just automatically drift even deeper into that wonderful gap of meditative trance right now.
As you disconnect from the external world,
Disconnect from past and future and become present with each breath,
With each moment as it passes.
And if you notice any sounds around you,
You can just let them be.
There's no need to label them.
Just allow them to be part of your experience.
And as you do just that,
Notice how those sounds just fade into the background.
You can allow my voice to go with you as you drift even deeper into that gap right now.
Fully present with the breath.
Fully present with the moment.
As if time stands still right now.
And if you notice any thoughts popping up in your mind,
If you notice that mind just drifting off,
Notice what's happened and return to the breath.
Or if you notice any sensations in the body,
Become aware of them.
Just let them be.
Return to the breath.
And notice how they too just dissipate.
And as we near the end of this practice now,
Just notice how you feel.
And you can take those feelings of stillness,
Of calm,
Of tranquility with you into the rest of your day.
Before we finish,
Let's end with some positive affirmations and some gratitude.
Just repeat silently to yourself after me.
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 maintain a deep sense of inner peace and contentment,
No matter what is going on in my external world.
May I be compassionate with myself and towards others.
May I be non-judgmental with myself and towards others.
And may I be grateful for the gift of life itself,
The gift of the physical body and the senses of sight,
Hearing,
Smell,
Taste and touch that allow me to experience and navigate the physical world.
May I be grateful for that wonderful gift of intuition that guides me in the right direction and lets me know right from wrong.
Let's finish off with some gratitude practice.
Just bring to mind something that you're grateful for over the past 24 hours.
Just one thing,
Whatever it may be.
It could be a person,
A group of people,
An event,
A thing,
Something physical.
Whatever it may be,
Just acknowledge that right now.
Allow that gratitude to sink in.
Thank you for joining me today.
Have a pleasant,
Pleasant and productive day.
