Welcome to this meditation.
The intention for today's meditation is to help you find a place of center,
A balance,
Calming,
A grounding,
A connection with whatever is going on in the world around you,
However chaotic things might feel,
To just have a space for a pause,
And to center yourself.
So if they're not already,
I want you to just close your eyes,
Gently close your eyes,
Be sitting or laying comfortably,
Spine straight,
If you're sitting up,
Just make sure that your neck is straight,
The crown of your head is pointed up to the center of the universe.
So you're not slouching,
Your shoulders are relaxed,
But you're not slouching.
And if you're lying down,
Just make sure your head's not too high up,
The spine's relatively straight.
Make yourself comfortable,
Just settle in,
Allow yourself to settle in.
We just want to focus now,
Eyes closed,
And just connecting ourselves in with the breath.
So just be aware of the breath,
Coming in through your nose,
And releasing gently out of your mouth.
Through your nose,
And just releasing gently out of your mouth.
Through your nose,
And just releasing gently out of your mouth.
Without putting any pressure on yourself,
You can just allow your body to settle in to this natural,
Slow,
Gentle breathing.
In,
And out.
Feel everything just starting to calm down,
Slow down.
Allowing each breath in,
Each inhalation in,
To bring in fresh,
Calming breath.
And as you breathe out,
Just letting go of all the stress,
The anxiety,
And the worry,
Just breathing it out.
And with each breath in,
And with each exhalation,
You can just feel your body becoming more and more relaxed.
And when you can feel those thoughts,
You become aware of those thoughts coming in,
Just breathe them out.
Let them go.
It's just a thought,
Nothing tangible or concrete about it.
You can just breathe it out.
You can breathe through the thought.
That thought has no meaning until you give it a meaning.
You can just let it come,
And you can let it go.
With each breath out,
You can just feel your body sinking deeper and deeper into a state of relaxation.
Allowing the breath to calm you down.
Gently in,
And gently out.
Thoughts come in,
Just be aware of them,
And breathe them out.
You don't chase them.
You don't need to think about them.
You don't need to have a conversation with them.
Just let them be,
And breathe them out.
Just breath out,
Just feeling your body sinking deeper and deeper into a state of relaxation.
Shoulders releasing.
All that tension in your jaw,
Releasing.
Your lower back,
Releasing.
Clenching feeling in your stomach,
Just releasing.
Allowing yourself just to sink deeper and deeper into the breath.
Letting the thoughts just go.
Any noises that are in the world outside,
They're just a distraction.
Bring yourself back to the breath.
Aware of yourself.
Still,
Stillness within,
Stillness within your physical body.
The gentle rising up and down of your chest.
As your mind begins to drift again,
Just bring yourself back to the breath.
Gentle in,
And gentle out.
Very peaceful when you're just focusing on your breath.
There's nothing else to be doing except focusing on your breath.
Gentle breath in and out.
Breath is the life force within you.
Your breath knows what to do.
All you've got to do is to allow it to happen.
Don't fight it,
Don't resist it.
Just let the breath flow.
Gently in,
And gently out.
With every breath in,
You can feel things starting to open up within.
That breath's moving deeper and deeper into all the cells of your body,
Into your bloodstream.
And with every breath out,
Just feeling yourself letting go of all the stress,
Of all the tension,
Of all the thoughts,
Of all the worries.
All the things,
Just breathing it out.
Just be aware of yourself becoming more and more relaxed.
Thinking further and further in.
Connecting more deeply with your breath on every breath in,
And every breath out.
Feeling that breath as part of you.
Feeling yourself becoming the breath.
Just gonna stay here for a few minutes now.
Just breathing in gently.
Exhaling fully.
Allowing your breath to calm you down and to connect you,
To breathe into a state of stillness.
And as the thoughts come in,
You can just breathe them in.
Deeply relaxed.
Every breath in,
And every exhalation out.
I want you to know that you can enter this state of calm,
Peaceful,
Centered balance anytime you like,
Wherever you are,
With whatever is going on.
By just allowing yourself to pause and focus on your breath,
Drawing the breath in through your nose,
Pausing,
And then exhaling gently through your mouth.
You can enter into this state of calm,
Rhythmic breathing anytime you like.
You can allow the breath to center you,
To calm you,
To still your mind and still your body.
And in this place of calm,
Through the breath,
You'll be able to regain your balance,
Feel more present in your day.
And when you're ready,
You can just wriggle your toes,
Your hands,
Your fingers,
Your neck,
Your head,
To bring yourself back into your body,
Into the present moment,
Into the room.
And when you're ready,
You can open your eyes.
