Thank you for joining us for this meditation.
I just want you to sit or lie comfortably with your spine straight,
Feet flat on the ground if you're sitting up,
Hands resting loosely in your lap or gently by your side.
I just want you now to draw your attention to your breath into the base and release.
And you can just place one hand on your stomach and the other hand on your heart and as you're breathing in just feel your hand on your stomach pushing out as the oxygen goes right down to the bottom of your lungs.
And then as you're releasing the breath,
Releasing it from the top of your lungs,
Breathing out through your mouth as though you're pouring the water out from the top of the vase.
So as you're breathing in the vase is filling with the breath from the bottom all the way up to the top and then you're releasing it and it's pouring out of the vase from the top down.
You can just leave your hands in this position as you continue to focus on your breath.
Be aware of where you might be holding tension in your body,
In your shoulders,
In your neck,
In your upper back,
In your middle back,
In your lower back,
In your hips.
You might even be holding tension in your feet,
Just relax your feet,
Relax your toes,
Relax your feet,
Relax your ankles,
Your calves,
Your knees,
Your thighs.
Just feeling everything relaxing,
Sinking deeply into the chair or the bed that you're lying on.
As you're just focusing on your breath and you're bringing your focus and your attention into the breath,
Into your body.
Big deep breath in,
Slow release in through your nose and out through your mouth.
As you feel the thoughts and you're aware of the thoughts coming in,
Just let them come and let them go.
You don't need to chase them,
You don't need to have a conversation with them,
You don't need to engage with them,
You don't need to argue with them.
Just accept that the thoughts are there and that they can come and go,
They'll be there later,
There's nothing for now,
It's just a distraction,
Drawing you away from what you're here to do,
Which is just to centre yourself,
Calm yourself,
Connect yourself,
Ground yourself,
Allow yourself to just,
Just relax.
Just be here now,
Letting everything go,
All the cares of the day,
All the worries for tomorrow,
They'll be there tomorrow,
You don't need to focus on them now.
You can pick them up again tomorrow if you decide to,
You don't have to if you don't want to either,
You can just leave them be.
Right now is just here,
Continuing to focus on your breath,
The awareness of your stomach lifting with the breath in,
Vase filling and then releasing and feeling that gently controlled release of the breath out through your mouth,
Pouring out the top of the vase,
Breathing,
Continue to be aware of your body,
Feeling it relaxing,
Feeling your breath calming your nervous system,
Feeling the oxygen travelling to your brain,
Into your organs,
Being aware of everything just slowing down,
Your heart rate slowing down,
The thoughts in your mind just slowing down,
So you're fully present in the here and now,
Listening to my voice,
Being aware of your breath,
Following the flow of your breath in and out,
Even breath in and an even breath out,
There's no tension,
There's no pressure,
Being aware of the breath and you can let that breath start to work,
Help release your lungs and your diaphragm,
Let that breath penetrate more deeply down,
Feel your body relaxing as I'm speaking,
Raise your lungs,
Opening up,
Allowing yourself to absorb more and more of that beautiful oxygen all the way through your body system,
Clearing your mind,
Cleaning up space,
Be aware of emotions popping up to the surface,
Just let them be,
Let them go,
Feel them just releasing,
Balancing everything in your body at the moment,
The whole body mind spirit connection is calming down,
Connecting,
Harmonising,
Balancing,
All you have to do is connecting with your breath,
The life force within you,
Without your breath there is no life,
Truly honouring this connection with your breath,
Being aware of it,
So often in our days and our lives,
We're just charging through the day,
There's no connection with our breath,
There's no awareness of our breath,
We're doing it completely unconsciously,
When we can just take this time to pause like we are now,
The hand on our heart and the hand on our belly,
Focusing on the breath,
Tunnelling that flow of breath throughout our body,
You might be aware of some sensations in your hands,
Some tingling,
Some warmth,
Some cool,
Just let that healing energy work,
Flow of energy through your body,
Activated by your breath,
Keep focusing on your breath,
Letting everything go,
Let the thoughts go,
The associated feelings and emotions that come up when you think them,
Just don't think your thoughts,
Let your thoughts be,
Just a thought,
It'll pass,
Thoughts are not you,
You don't have to follow them,
They don't define you,
It's just a thought and you can choose to think the thought or not,
And right now you're choosing not to think the thought,
See the thought,
You can observe the thought,
You can see how that thought is connected to the next thought and the next thought,
But right now just let the thoughts go,
Let them come,
Let them go,
And as you're focusing on your breath,
Allow yourself to become aware of that space between the thought,
There's a thought and there's a space,
A thought and a space,
Always slow your breath down,
Everything within you slows down,
Including the flow of the thoughts,
And in meditation what we want to do,
We want to get to the point where we can allow ourselves to just fall into the space,
The voyage between the thoughts,
And then there's peace,
The other thought,
Now after that thought there's going to be a space,
And just breathe into that space,
And if you find yourself drifting off into your thoughts,
Just bring yourself back to the breath,
With the hands on your body,
Breathing in through your nose,
Feeling at least in the top of the bars,
Know that that space within you is always there and it's always accessible for you,
You just need to slow everything down so you can access it,
It's always available for you,
It's always there,
But you have to make a decision to experience it,
Calm,
Relaxed,
Harmonious flow,
Focusing on your breath,
Allow yourself to enter that space within,
The space between your thoughts,
The void,
Pathway to inner peace and harmony,
You can stay here now for as long as you'd like to,
If you do need to come back,
Bring yourself back into your body now,
I thank you for this wonderful practice,
When you're ready you can just slowly and gently open your eyes.
