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 them open but with a relaxed gaze.
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.
And now put your focus on your feet and notice the sensation there.
Perhaps a tingling sensation,
Perhaps some sort of pressure or nothing much at all.
Simply notice your actual experience.
And now move your focus to your knees and in the same way notice the sensation there.
Feel the inside of your knees.
If any thoughts appear let them come but without engaging in their content.
Thoughts are simply suggestions and you can decline them.
Instead return to focusing on your body and breathing.
Then 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 your breath going 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 your body breathing.
And then move your focus to your heart area and feel your chest expand.
See if you can bring some softness to the area around the heart.
Feel your heart becoming all soft and open.
Feel your shoulders relax.
Feel your arms and the sensation of your hands.
And now move your focus to your neck and throat and relax any tension there.
Feel your jaws and mouth.
Feel your tongue and the sensation of your teeth.
Feel your cheeks,
Your eyes and relax behind your eyes.
Feel your eyebrows,
Forehead,
Temples,
The outer ear and the inner ear.
See if you can relax the inside of your ear and open it to all sound.
And now focus on the top of your head and feel the sensation there.
And then move to your feet and the top of your head again.
And now the whole body completely present and relaxed.
Feel your body and your sense of presence inside and outside.
And now you can continue to simply sit with yourself in peace or you can go about your day being fully present in all that you do.
Until next time,
Remain as you are.
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