Hi and welcome to this meditation.
I'm Charlotte Brady and I'll be your guide today.
Let's find a comfortable position sitting somewhere with back support or lying down.
Gently close your eyes or if you prefer keep your eyes open but with a relaxed gaze.
Now take a deep breath and let go of everything that came before this moment.
And let go of everything that will come after and simply be here now just being with yourself.
Then put your focus on your feet and notice the sensation of your feet.
Perhaps there is a tingling,
Some sort of pressure or density or nothing much at all.
Simply notice your experience.
Now move your focus to your knees and in the same way notice the sensation there.
Feel the inside of your knees.
Then put your focus on the lower abdomen somewhere deep inside and feel the special sensation in that area.
Perhaps there is a density,
A special kind of stability.
Feel the sensation in your lower abdomen.
If thoughts appear let them come but without engaging in their content.
Thoughts are simply suggestions you can decline.
Instead return to focusing on your body or your breathing.
And now put your focus on the upper abdomen deep inside and notice what it feels like there.
Allow any tension to dissolve and let everything become soft and still.
Feel how your breath goes straight into your belly and notice how it expands on the inhale and gently contracts on the exhale.
Don't do anything to alter your breath.
Simply observe how your body is breathing.
Keep observing your body breathing day after day and year after year the breathing goes on like waves coming in onto the shore.
It never stops.
Your body is breathing for you without any involvement.
And then move your focus to your heart area and feel your chest expand.
Feel your heart inside and see if you can bring some softness to the area around it.
See if you can feel the heart becoming soft and open.
Just like your breathing your heart is beating for you without your involvement.
Breathing and beating to keep you safe and protected.
And now feel your shoulders relax.
Feel your arms and the sensation of your hands.
Imagine yourself holding something very light and very soft.
And now move your focus to your neck and throat and relax any tension there.
Feel your jaws and mouth,
Your tongue and the sensation of your teeth.
And then notice the breath around your nose.
Notice how the air feels around your nostrils as your body draws in air and lets it out again.
Perhaps it feels a little cool as you inhale and a little warmer as you exhale.
Simply observe how the breath feels in this area.
And then focus on your eyes and relax behind them.
Feel your eyelids closed,
Your eyebrows,
Forehead,
Temples.
Feel the outer ear and the inner ear.
See if you can relax the inside of your ear and open it to all sound without distinction.
And then focus on the top of your head and feel the sensation there.
And then move to the sensation of your feet and back to the head.
And then move the sensation to your hands.
And then all three,
Top of your head,
Hands and feet at the same time.
And now feel the sensation of your whole body completely present and relaxed.
And allow yourself to sit in complete stillness,
Just being.
And now,
If you like,
You can continue to simply sit with yourself in peace and stillness where you can go about your day being fully present in all that you do.
Until next time,
Remain as you are.
