Welcome to this short meditation session designed to help you find a moment of calm and ease any feelings of anxiety.
Whether you're new to meditation or have been practicing for a while,
This session is a gentle way to reconnect with your sense of inner peace.
Please find a comfortable position now,
Either seated with your back straight or lying down in a place where you can relax fully.
When you're ready,
Gently close your eyes.
Allow your hands to rest loosely in your lap or by your sides and start to let go of the outer world for these next few minutes,
Giving yourself this time to simply be with yourself.
Now that you're settled,
Let's begin by focusing on our breath.
A powerful tool for calming the mind and body,
Gently inhale through your nose,
Deeply filling your lungs with air.
Hold that breath for a few seconds.
Now,
Slowly exhale through your mouth,
Releasing all the air and any tension you might be feeling.
Let's do this together one more time.
Inhale deeply through your nose,
Hold and then exhale slowly through your mouth.
Next,
We'll incorporate a gentle count to help deepen your relaxation.
Inhale slowly through your nose while you count to four.
One,
Two,
Three,
Four.
Hold your breath at the top of the count for four seconds.
One,
Two,
Three,
Four.
Now exhale through your mouth to the same slow count of four.
One,
Two,
Three,
Four.
Continue this breathing pattern.
Feel each count bringing you deeper into relaxation.
Continue to breathe slowly and deeply as you shift your focus to a body scan.
Begin at the top of your head.
Gradually bring your awareness down through your body,
Your forehead,
Your eyes,
Relaxing each part as you pass through it.
Notice your jaw.
Often we hold tension here without realising.
Allow your jaw to soften as you exhale.
Move your attention to your neck and shoulders,
Another area where stress accumulates.
Take a deep breath in and as you exhale,
Imagine releasing all the tension held in your shoulders,
Letting them drop a little more with each breath.
Now,
Bring your focus to your chest and stomach.
Breathe into these areas and feel them rise and fall with each breath.
With every exhale,
Let go of any tightness or discomfort you find.
Continue scanning down to your hips,
Legs and all the way to your toes,
Allowing each part to relax more deeply with each breath out.
Keep your breath smooth and even as we transition into a visualisation exercise.
Imagine a place where you feel completely safe and at peace.
This might be a quiet beach with gentle waves lapping at the shore,
A serene forest with the soft rustling of leaves,
Or a cosy room filled with warmth and soft light.
Choose a place that feels soothing to you.
As you settle into this scene,
Notice the details around you.
If you're on the beach,
Feel the warm sand under your feet,
Hear the rhythm of the waves and smell the salty ocean air.
If you're in a forest,
Observe the greens and browns of the trees,
The cool fresh air and the sounds of birds chirping.
If it's a quiet room,
Feel the comfort of a soft chair,
The gentle light that fills the space.
And perhaps the faint aroma of lavender or another calming scent.
Allow these sensory details to make the scene vivid in your mind.
With every breath,
Let yourself sink deeper into this peacefulness,
Letting it wash over you,
Soothing your mind and body.
As our meditation nears its close,
Let's gently begin to bring our awareness back to the present moment.
Notice the surface beneath you.
Feel the weight of your body against the chair or floor.
Observe the points of contact and the support it offers you.
Start to introduce small movements.
Wiggle your fingers and toes,
Feeling each subtle movement as you reawaken your body.
Stretch your hands and feet,
And if it feels right,
Gently roll your shoulders or turn your neck to release any remaining stiffness.
When you are ready,
Slowly open your eyes.
Take a moment to adjust to the light and look around you.
Notice the colours,
Shapes and textures of your surroundings.
Take one final deep breath in,
And as you exhale,
Feel prepared to carry the calmness and peace from this meditation into the rest of your day.
As we conclude our session,
Take a moment to reflect on how you feel right now.
Notice any changes in your mind and body.
Perhaps you feel a little lighter,
A bit more relaxed,
Or simply more present.
Thank you for taking this time to meditate with me today.
Remember the peace you cultivated during these last few minutes can be accessed anytime you need it.
As you move forward with your day,
I encourage you to carry this sense of calm with you,
Letting it guide and soothe you in moments of stress.
Be well,
And take care.
