Welcome to this meditation practice.
During this practice I'm going to help guide you down into the peace,
Stillness and tranquility that lies within you.
And you can allow yourself to go as deep as you want to go because you're in control.
But the deeper you go,
The more profound your experience will be.
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.
And place your hands wherever they feel most comfortable.
Gently close the eyes and mouth,
Keeping the jaw soft.
And take your attention inwards into the breath.
Noticing the inhale.
Witnessing the exhale.
And observing that space between the two.
Noticing with each exhale 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 still your mind becomes.
Drifting deeper and deeper with each out breath.
Allowing my voice to go with you.
And allowing everything else to just dissipate.
And if your mind has wandered,
Just notice what's happened.
Allowing your attention back to the breath.
Noticing the inhale.
Witnessing the exhale.
Observing that space between the two.
Allowing each out breath to take you deeper and deeper back into that gap.
And if you notice any sensations in your body,
Maybe an itch somewhere,
Just acknowledge it.
No need to label it.
Just know that it's there.
And then return to the breath.
Noticing the inhale.
Witnessing the exhale.
And observing that wonderful gap between the two.
Allowing each out breath to take you a little deeper into that gap.
Allowing my voice to go with you.
And allowing everything else to just dissipate.
Noticing the inhale.
And as we near the end of this practice,
Just notice how you feel.
And take any positive feelings with you into the rest of your day.
As we finish off with some positive affirmations.
So just repeat to yourself.
Silently,
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.
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 myself and towards others.
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 it may be.
Whatever comes to mind first.
And just take a few deep inhales through the nose right now.
Bring each breath to re-energize you.
Reinvigorate you.
Rejuvenate you.
And bring you back into the room.
As you open your eyes.
Fully awake.
Fully aware of your surroundings and the sounds around you.
Thank you for joining me today.
Have a pleasant,
Present and productive day.
