So just getting comfortable in a seated position with your back supported,
Perhaps on a chair or on the couch,
And perhaps with a pillow for extra comfort.
Making sure that your neck is free and not resting on anything,
Just so you'll know if you've fallen asleep,
But that's totally okay if that's what you really need right now.
Just rest and enjoy the music.
And so closing your eyes when you're ready,
And just breathing naturally at your own pace,
And placing your hands comfortably on your lap or by your sides.
And just turning your awareness inward,
And when you're ready,
Taking a nice deep breath in,
And with a big sigh,
Letting go.
And repeating that nice long breath in,
And big release once more.
Now tuning into the natural rhythm of your breath at your own pace,
Nice and smoothly,
Softly and effortlessly,
Just witnessing your breath,
Not trying to change it in any way,
And not trying to do anything.
Just arriving here and taking a moment to acknowledge the kindness that you're giving to yourself by being here today.
The aim of this guided effortless meditation is not to think of nothing.
We're not trying to have a still mind or stop our thoughts from happening completely.
You're just allowing your mind to clear itself in the way it knows best.
And we do this by following a simple cycle where we rest our awareness very gently on an anchor that I'll guide you to,
And just allowing your awareness to roam away from the anchor with no judgement that you've roamed.
It's completely okay,
And it's to be expected.
And then when you realise that you've drifted away in thought,
Just returning very gently with complete acceptance to the anchor,
Back to my voice.
It's likely that you'll cycle through this process several times throughout your practice today,
And it's a totally natural,
Expected and important part of the effortless meditation process.
There's no way you're trying to get to,
There's no state you're trying to achieve.
Just allowing yourself to be in your most purest form.
So I invite you now to begin a round of box breathing.
This is where we nice and slowly breathe in for 3 seconds,
Hold for 3 seconds,
Breathe out for 3 seconds,
Hold for 3 seconds.
Just like a box.
So in your own time,
Inhaling for 3 seconds,
Holding for 3 seconds,
Exhaling for 3 seconds,
Holding for 3 seconds.
Keeping a nice and gentle belly rising breath as we continue the box breathing.
Just whatever feels comfortable for you,
You may want to do 4 or 5 seconds if you do this regularly.
Just continuing your box breathing in a soft and gentle,
Calm and easy kind of way.
And when you notice your mind has wandered,
Just noticing and returning your awareness to your box breathing ever so gently.
Just resting your awareness very gently on your anchor,
Which is your breath right now.
And when you realise you've drifted away in thought,
Just softly and gently returning to your anchor.
And as you continue your box breathing,
Just reminding you that the aim of the meditation is not to think of nothing.
We're not trying to have a still mind or stop our thoughts from happening completely.
Your thoughts are a completely fine and necessary part of the effortless process.
You are not your thoughts.
You are not your emotions.
They're separate to you and are simply passing through you.
Now the time has come to slowly reawaken your body and your mind.
So keeping your eyes closed when you're ready,
Start to wiggle your fingers and your toes.
Rolling your shoulders back and forward,
Feeling your muscles reawakening one by one as you begin to stretch your whole body.
Now leaning your left ear towards your left shoulder.
Returning to centre.
Moving your right ear towards your right shoulder and return.
Smiling softly now as you begin to give your whole body a stretch.
Feeling the energy flowing through your entire being.
Now taking a deep breath in and letting go with as much sound as you wish.
Taking as much time as you like.
Slowly bringing your awareness back into the room and opening your eyes.
Thanks for joining me and have an amazing rest of your day.
