This mindful practice has been created to help you cultivate more presence in your day to day life.
Come back to this practice anytime you're swept up or overwhelmed in the sometimes craziness of life.
This practice includes breathwork and a visualisation process.
Wherever you are,
Just land comfortably in the space,
Seated upright or lying flat on your back.
If it feels good for you,
You might like to close down your eyes and start to take three deep breaths in through your nose and out through your mouth.
Again in through the nose and out through the mouth.
One more time in through the nose and out through your mouth.
Now start to bring your awareness to your breath.
We are going to start the practice with a box breath where you breathe for counts of four while imagining yourself drawing a box in your mind.
Starting across the top,
Breathe in for one,
Two,
Three,
Four.
Breathing down the side for one,
Two,
Three,
Four.
Breathing across the bottom for one,
Two,
Three,
Four.
And up the other side for one,
Two,
Three,
Four.
Now repeat that process around creating a box.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
In one,
Two,
Three,
Four.
Out one,
Two,
Three,
Four.
In one,
Two,
Three,
Four.
And out one,
Two,
Three,
Four.
Now continue that breath for a few cycles in your own time and I'll bring you back in a moment.
Releasing the box breath now,
Bringing your awareness to your mind and allowing all the thoughts,
Feelings,
Things that you need to do to swirl around and notice these thoughts,
Feelings and to-do's to settle like a snow globe being shaken and the tiny snow particles fall to the bottom of the snow globe.
As you start to come into this space of calm,
Notice that there are tiny little strings connected to each of the thoughts,
Feelings and to-do's.
And as you imagine those tiny little strings,
I want you to imagine that you're cutting the connection to them and the thoughts,
Feelings and to-do's start to float away.
Floating away so that you can free your mind,
Free your mind to invite in more presence and drop into the state of being right here in the now in the present moment.
Feel,
See or hear how good it is to be clear in your mind and take this sense of clarity and start to imagine that you are dropping deeper and deeper into a state of relaxation.
Dropping from your mind down,
Down,
Down into the heart space and notice what it feels like in the energy of your heart.
Is it warm and fuzzy?
Does it feel comforting?
Whatever you feel is just right for you.
Feel the beating of your heart,
The life force in your body.
Be here in the moment with the sensations of being present.
You might even imagine a light glowing from your heart space.
Notice what color this light is and start to expand that light out to all the corners of your body,
Through all the organs,
The veins and bones and muscle and tissue,
Through the layers of your physical,
Emotional and energetic bodies.
Until you feel yourself bathing presently in this beautiful warming light that you have cultivated,
You might even like to ask your unconscious mind for a message to take into the week ahead,
A message of presence.
How can you cultivate more presence in your waking life?
Sit with the ideas and words of wisdom that come to you now and I'll bring you out of this meditation and back into your waking life in a few moments.
Just sit there or lie there and enjoy this last little bit of relaxation,
This last little gift that you have given yourself today.
So so it's time to come back now back into the space around you noticing your surroundings.
You might even like to wiggle your fingers and toes starting to bring yourself back into the waking present moment.
You might even like to imagine your eyes under your eyelids being bathed in a sparkling cool mountain stream and when you're ready now open those eyes and come fully back into the room and notice how it feels to be here right now in the present moment.
So
