Thank you for joining me in this guided meditation.
Start by finding a comfortable position.
Feel free to take a seat or you can lie down if you wish.
When you're ready,
Close your eyes or find a soft gaze on the floor in front of you.
Take a few deep breaths in through the nose,
Exhaling slowly out through the mouth.
Repeat this deep breath a couple more times.
Let's start to bring awareness to your body.
Beginning at the top of your head,
See if you can notice any sensations on the scalp.
Next,
Bring awareness to your face.
Notice your forehead,
Your eyebrows,
Your eyelids,
Your cheeks,
Your mouth,
Your chin.
Can you relax your face a little bit more?
Relax your shoulders,
Your arms,
Your fingers.
Feel the way gravity pulls them gently closer towards the earth.
Bring awareness to your chest and notice the gentle expansion and contraction as you breathe in and as you breathe out.
How is your spine?
Do you notice any tension or discomfort?
Can you adjust your posture slightly to be more comfortable?
Take a few deep breaths in through the nose and when you exhale,
Release any tension you may be holding.
Bring attention to your sit bones,
Feeling the way they connect with the floor and the way they anchor you to the earth.
Bring your attention down the body and notice how your legs are feeling.
Could you relax them a little bit more?
Wiggle and stretch the toes,
Noticing how each toe moves separately and together.
When you're ready,
Let's return our attention to the breath.
Observe the sensation of air moving in and out of your body and notice where in your body the breath arises from.
It could be the belly,
It could be the chest.
If your mind begins to wander,
That's okay.
Return to the sound of my voice whenever you're ready.
Take a couple more breaths in through the nose and out through the mouth.
Now let's guide our attention to the sounds around us.
What can you hear?
Where does your attention lead you?
Notice any sounds nearby or in the distance.
Allow your attention to go there and immerse yourself in those sounds.
I'll leave you to continue listening to the soundscape around you for the next 90 seconds.
As we near the end of this meditation,
Take your time enjoying a few more deep breaths.
Slowly wriggle your fingers and your toes and gradually bring some movement back into the body.
When you're ready,
Slowly blink open your eyes and take a moment to reflect on your meditation experience.
Thank you for joining me today.
