This is a guided meditation to help deal with fear,
Doubt and uncertainty in your day.
Just start by sitting in a comfortable position.
Just taking your time to settle in and get comfortable.
When you're ready,
Just closing down the eyes.
Tuning in.
Noticing what is happening in your mind at the moment.
The qualities of your thoughts.
Inquiring about your thoughts.
Are they quickly jumping from one to the other?
Perhaps a little bit of mental turbulence.
Or you might notice that your thoughts run a little more smoothly and easefully.
What is the nature of some of the topics on your mind?
Just noticing the mood of your mind.
What is the nature of your mind?
Whether there is uncertainty about the day ahead.
Perhaps some quietness in your mind.
Maybe even a little difficult to gauge your current mood or state.
This is just an opportunity to observe.
Giving yourself full permission to experience what is currently happening for you.
There is no correct or optimal way to experience this meditation.
If you happen to experience a level of tension,
Perhaps even some uncertainty or turbulence.
I invite you to join in the following breathing practice.
Just guide you through a simple breathing exercise to help anchor you into your breath.
The purpose of this practice is to promote overall wellbeing.
To relax the body and mind.
As you inhale,
I want you to count.
One,
Two,
Three,
Four.
Then hold the breath for four,
Three,
Two,
One.
Exhale for one,
Two,
Three,
Four.
Hold the breath out,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
And hold four,
Three,
Two,
One.
And exhale.
Just repeat this pattern of breathing.
Inhaling for four.
Holding the breath for a count of four.
Exhaling for a count of four.
And holding the breath out for a count of four.
Just repeating this sequence about six times or for six rounds.
Inhaling.
Holding the breath.
Exhaling.
Holding the breath out.
Exhaling.
Repeating this sequence one last time.
Inhaling for three,
Two,
One.
Exhale,
Three,
Two,
One.
Inhale for three,
Two,
One.
Holding the breath,
Three,
Two,
One.
Exhale,
Three,
Two,
One.
Holding the breath out,
Three,
Two,
One.
Now just allowing your breath to flow naturally.
Without any counting,
Any effort or force.
Just noticing the natural rising of the body.
The shoulders,
The chest,
The belly on the inhalation.
And the falling of the body on the exhalation.
Just repeating this several times.
The rising of the body as you inhale.
The falling as you exhale.
As your body falls on the exhalation,
Gaining a sensation of sinking into the surface beneath you.
Your body sinking deeper on each exhalation.
As your breath moves through your body,
As if the tension is washing out from your body.
As you exhale,
The tension in your body releasing into the earth,
Or the surface beneath you as you sink deeper on the exhalation.
Just drawing your attention through the body.
Noticing any particular areas of tension.
As you notice areas of tension,
Allowing the breath to meet those areas as you inhale.
Just a gentle scan through the body.
Perhaps noticing some tension in the face,
The cheekbones or the jaw.
Or in the neck and shoulders.
Perhaps some tightness in the chest,
Solar plexus or lower abdomen.
Allowing your breath to meet these areas.
As you exhale,
Just allowing the tension to gently subside from any areas.
Repeating this for a few breaths,
Allowing the tension to just drop from your body,
Sinking into the earth as you exhale.
Often when we experience uncertainty,
Doubt or fear in our lives,
We store our attention into areas of the body that may not be so apparent.
By tuning in,
We might actually notice tightening of the upper body,
The jaw,
Neck and shoulders.
Perhaps also some sensations of pressure or discomfort around the abdomen area,
Solar plexus.
Through our attention and guiding the breath into these areas,
Just allowing them to gently sink and soften as we exhale.
Often as we let go of tension in the bodies,
Have a chance to centre ourselves through the breath,
The mind will follow.
Just checking back in with your thoughts.
You might like to ask yourself,
How can you invite more ease into your daily life?
An opportunity to allow things to flow more spontaneously,
With the knowing that you have as much control as you need to be receptive to whatever unfolds,
Meeting challenges with clarity and optimism.
Through coming back to the body and breath,
You can find clarity in the eye of the storm.
Just bringing these qualities of clarity,
Balance and trust into the rest of your day,
Knowing that you can find ease through challenges.
When you're ready,
You might like to arise from the meditation,
Slowly coming back into the space that you're in,
Just taking your time,
Gently opening your eyes,
Meeting your day with more clarity,
Calm and optimism.
Thank yourself for joining this meditation.
