I just want you to begin by finding a comfortable position,
Either sitting or lying down.
Just close your eyes gently and just take in a few deep breaths,
Breathing in deeply through your nostrils and releasing through your mouth and just allowing your body to relax with each exhale.
And we're just here together for this meditation to find our centre of balance,
To settle into that sense of inner peace and stillness which exists within us always,
But we lose connection with that sense of presence when we're just overwhelmed and busy and consumed by the day-to-day of our everyday lives.
And we're just here together,
Focusing on our breath,
Just keep drawing your attention back to your breath,
The deep inhalation,
The deep exhalation.
I just want you to bring your awareness now to the sensations in your body,
Just notice any areas of tension or discomfort and as you continue to breathe deeply,
Just visualise sending your breath,
Feel your breath,
Directing your breath to those areas and just allowing them to soften and release.
Just keep drawing your attention back to your breath,
Just breathing deeply,
Feeling your body just softening and releasing all of the tension.
We're going to just bring our focus back now to the breath.
Just be very aware of and notice the sensation of the air entering and leaving your body in through your nose and out through your mouth.
You don't need to control your breath,
You don't need to count your breath,
Just simply observing it as it naturally flows in and it flows out.
Just breathing deeply,
Focusing on your breath.
If you feel your thoughts drifting,
Yourself drifting into the thoughts,
Just bring yourself back,
Focusing on your breath,
Naturally flowing in and naturally flowing out.
And as you continue to breathe,
Just visualise each inhale filling you with a sense of peace and calm.
And on each exhalation,
Just releasing any further tension or worry you may be holding onto.
Just breathing in and breathing out and with each breath in,
Feeling a deeper sense of peace and calm.
And with each exhalation,
Simply releasing any tension or worry you may be holding onto.
Now I want you to become aware of the thoughts,
Bring your attention to the thoughts.
Be aware of any thoughts that are arising,
Notice them without judgement and then gently let them go.
Just watch them come,
Watch them go,
But you're aware of them and returning your focus back to your breath.
Just continuing to breathe,
Each inhalation filling you with that sense of peace and calm,
More and more calm,
More and more peace,
Deeper and deeper relaxed.
And each exhalation,
Releasing the tension and the worry that you may be holding onto,
Just letting it go,
Allowing yourself to just feel more and more deeply relaxed.
And now become aware of any emotions that may be rising to the surface,
That you may be aware of,
That you weren't aware of before,
Or maybe it's an emotion that you've been aware of today.
Just accept it,
Accept the feeling,
Acknowledge it,
Accept it,
Don't need to think about it,
You don't need to justify it,
You don't need to give yourself a reason for it,
Just accept the feeling,
Accept the emotion,
And then just feel yourself letting it go,
As you felt yourself releasing the physical stress and the physical tension in your body.
And as you're just letting that feeling go,
Feel yourself sinking deeper and deeper into a state of calm,
Of peace,
Of relaxation.
Become aware of that rising sense of peace and calm within,
As you're letting go of all the things that are stopping you from feeling and experiencing the presence of peace within you.
You just feel that feeling of peace expanding outwards,
Inwards,
Within you,
As you're becoming more and more deeply relaxed,
And a deeper and deeper sense of peace and calm and stillness.
Allowing yourself to sink deeper and deeper into a state of relaxation,
With each breath in and each exhalation out.
Feeling a sense of inner peace and stillness washing over you,
It's like waves and waves of calm.
Breathing in,
Keep breathing,
Focusing on the breath in and out,
Using that breath to calm your physical body,
To calm your mental body,
Using the breath to calm and breathe into your emotional body,
Feeling yourself sinking into the depths of stillness and peace and calm within.
As you're letting go of everything that's stopping you from feeling that,
Just letting it all go,
Using the breath to calm yourself down and to let things go.
And just continuing to breathe and to feel that sense of relaxation,
Of calm,
Of peace,
Of stillness,
Of relaxation,
Of a deep letting go and a deep surrendering to the peace and stillness within.
Just continue to breathe.
Allow yourself to fully surrender to the present moment,
Using your breath to tap yourself in,
To sink deeply in to the present moment,
There's nothing to think about,
There's nothing to worry about,
There's nothing to do,
There's just a space of peace and stillness.
Just focusing on your breath,
Allowing yourself to sink deeper and deeper into that state of inner peace and stillness,
The state of presence that is always with you,
Always within you is the true nature of who you really are.
Letting go of all the mental clutter,
Letting go of all the emotional clutter,
All the feelings of overwhelm and stress,
Just letting them go,
Letting it all be,
Just being with yourself,
Just being with what is,
Being with the breath.
More and more deeply relax,
Just letting that breath guide your practice,
Sinking deeper and deeper into the inner peace and stillness that is always within.
Feel yourself deeply connecting into that.
Just continue to focus on the breath,
Letting it all go.
More and more deeply relaxed with each breath in,
More calmness,
More peace,
Just feeling it washing over you,
Descending over you,
Rising up within you,
Just a complete surrender to the peace and the calm and the tranquility within.
As you continue with each exhalation to just continue to release all the tension in your physical body and all the worry and the thoughts and the busy,
Just letting it all go,
Focusing on the breath,
The sound of my voice,
More and more deeply,
Deeply,
Deeply relaxed,
Allowing yourself to fully sink into the absolute peace and stillness that exists at the very,
Very center of your being,
Without all of the noise and the clutter and the distractions,
Just being at one with the eternal peace that's always within you.
And you allow yourself to experience it,
You don't have to do anything for it to happen,
You don't have to do anything for it to be here,
You don't have to do anything to deserve it.
It's the essence of the truth of who you are and as you let go of all the mental clutter,
The emotional clutter,
The physical tension,
You can just allow yourself to experience yourself as this true inner peace and calm and stillness.
Just let everything slow down so you can connect in.
Just keep drawing your focus back to your breath.
And we'll just spend another minute or so here just breathing deeply,
Just allowing yourself to become one with the breath.
The infinite intelligence of your body knows exactly how you need to breathe right now,
So just allow your body to breathe.
You don't have to do anything to control it,
To make it happen.
And as we come to the end of this meditation,
Just take a moment to express gratitude for this time you've taken for yourself.
And for the sense of peace that you've cultivated.
And just know that you can take this peace with you because it's always with you.
It's just allowing yourself to experience it,
Allowing yourself just to let go,
Give yourself a pause.
And when you're ready,
You can gently open your eyes.
Wiggle your body and take a moment to reorient yourself to your surroundings.
Just know and allow yourself to carry this feeling of inner peace and stillness with you as you move into the next part of your day or evening.
