Hello and welcome to your guided meditation,
5 minutes to reduce fatigue.
So just making sure that you have set up your space,
Feel free to pause and return once you're ready,
Either lying down or in a comfortable seat with the back supported,
Removing any distractions or interruptions and allow yourself to tune in,
Closing down the eyes,
Releasing any tension between the eyebrows,
Releasing any tension being held within the jaw.
Let yourself be held by the earth,
Seated or lying down,
Observe the parts of the body connected to whatever is beneath you.
You might be here because exhaustion or fatigue is just not allowing you to be fully present in your life,
Now whatever the reason may be,
Just know that the time you have taken to be here now is already an achievement within itself.
Let's begin.
On your next inhale cultivate a deep sense of gratitude for this moment and as you exhale release out through the mouth allowing the body to let go of any tension.
As we now bring awareness into the breath,
Starting to increase the inhales and exhales by 1 or 2 seconds each time,
Following the breath as it travels into the body all the way down to the belly.
As you exhale let any other parts of you soften and let go.
Last time on your inhale I want you to make your hands into a fist,
Squeezing them as tight as you can,
Squeezing with a gentle hold of the breath at the top and as you exhale release the hands,
Release the breath.
Next,
On your inhale squeeze the hands,
Make them into a fist and squeeze the feet,
Scrunch the toes,
Breathing in hold at the top,
Exhale let it all go.
This time as we inhale squeezing the feet,
The hands,
The shoulders up towards the ears,
Cultivating tension and tightness as you breathe in,
Hold at the top,
Exhale breathing in squeezing the feet,
The legs,
The hips,
The belly,
The hands,
The shoulders towards the ears,
Squeezing through the face,
Engage the entire body,
Exhale out through the mouth,
Let it all go.
Take a moment here to let it run,
Taking any micro movements to really let the body move into softness,
Settling into the present moment,
See if you can allow yourself to be an observer of your thoughts and feelings,
Detaching yourself from any specific outcomes and allowing your self to just be.
If any thoughts do arise,
Allow them to move through the mind's eye with self-awareness,
Not allowing the thoughts to expand into stories but imagine the thoughts as clouds in the sky,
Just as the passing breeze allows them to come into view,
The exhale of the breath moves the thoughts onwards and out of sight,
Out of the mind,
Observing how the space behind the eyebrows becomes completely empty.
Taking a big inhale into the body,
Exhale release any stress,
Any tension or any thoughts that you're holding onto,
Ever so slowly finding your way back into your body,
Deepening through the breath as we observe where we are in this very moment.
Use this time to cultivate a sense of gratitude towards yourself,
Returning movement back into the fingers and the toes,
Gently fluttering the eyes open as you raise your arms,
Bringing the hands down into prayer in front of the heart,
With a deep inhale into the heart space,
Finishing this gentle meditation with a small bow of the head,
Namaste.
