Settling in and getting comfortable.
Taking a big belly breath in.
Letting it out the mouth and doing that as many times as you need.
You made it to your practice today.
Let's take another big breath in and letting go of our day so far.
One more big breath in and this time letting go of any tension in the body.
Allowing yourself to be comfortable.
Wiggling and adjusting.
Today we have a 10-minute meditation.
So really ensure that you're settled in and comfortable.
And beginning by maybe noticing with your eyes opened or closed the four walls of the room that you're in.
The ceiling,
The floor,
And where you are in your room.
Acknowledging your physical safety of where you are.
Knowing that I'm going to be guiding you throughout this meditation.
Acknowledging your emotional safety.
Breathing in and breathing out.
Start to notice your breath.
Notice where you can feel your breath go in your body.
And then begin to invite in a long slow inhale.
Letting out a longer slower exhale.
And as you begin to breathe deeply,
Bring to mind a place where you feel safe.
Where you feel calm,
At peace,
And at ease.
Now this might be somewhere that is real or imaginative.
It might be somewhere that you've been before.
I love a lot of places that I've traveled to.
But for me there's always people when I imagine those places.
And so instead I have concocted this perfect magical place in my head with nature and I'm all alone and at peace in that place.
So remember yours can be real or it can be imaginative.
It can be the same one each time you practice or it can be different.
Begin to imagine your body resting in this place just as you're resting now.
Feeling the weight of your body on the floor and taking a big breath in and letting it out.
Start to imagine and notice some colors,
Shapes,
And textures of the place that you're in.
Start to notice the fragrances that linger in this place.
And then tuning in to the sounds.
Shifting your awareness from sound to sound.
Taking in the experience of this place.
And then guiding your awareness back to your breath.
Still visualizing this place.
Taking in a long slow inhale.
And as you exhale allow the body to become heavy and relaxed.
Breathing in inviting a sense of peace.
Breathing out allowing your body to be heavy and relaxed.
Breathing in inviting a sense of calm.
And breathing out allowing your body to be heavy and relaxed.
Breathing in.
Breathing out.
Each breath a little longer.
A little smoother.
A little softer than the breath before.
And then allowing the control over your breath to get less and less.
To be softer and softer.
And allow your mind to rest on just taking in the experience of the place that you're visualizing.
Experiencing the sounds.
The feeling in your body.
Taking it all in.
Inviting in a final breath in this place.
And letting it out.
Allowing this visualization to end.
Taking a breath in and letting it out the mouth.
Coming back to the feeling of your body resting.
The air on your skin.
The fragrances in the room that you're in.
The sounds that you can hear.
And in your own time maybe blinking your eyes until they're ready to be open again.
Noticing the four walls of the room that you're in.
The floor and your ceiling.
Inviting a big breath in and a big breath out.
Coming back into your space.
Taking a moment to reflect on how you're feeling after this guided meditation.
If it's something that you would like to take with you into the rest of your day then you might sum up your experience or how you're feeling into a word or a short phrase and repeat it to yourself.
And if it's not maybe taking a big breath in and out to let it go.
Thank you so much for joining me today.
I hope that you'll practice with me again soon.
Have a wonderful rest of your day.
Namaste.
