This meditation is by Victoria from Breathe and Be Mindful.
Starting by finding a comfortable position,
Either lying down or sitting in a chair.
Making sure that you are warm enough.
Making sure that you are in a place where you won't be disturbed for a few moments.
Starting to bring your awareness to your breathing.
We are going to take three breaths.
We are going to breathe in through the nose and out through the mouth.
Letting the out breath be longer than the in breath.
So when you are ready,
Taking a deep breath in through your nose.
And then just letting it come out gently through your mouth.
And in through your nose.
And slowly and smoothly breathing out through your mouth.
One more time in through your nose.
And smooth relaxed breath out through your mouth.
And gently closing your mouth.
Continue breathing in and out through your nose.
Starting to bring your awareness to the different parts of your body.
You may like to move these parts of your body as we mentioned.
Making yourself more comfortable.
Bringing your awareness to your feet,
Your legs,
Your torso,
Your arms,
Hands and fingers,
Shoulders,
Your neck,
Your face,
The whole of your head.
And we are going to start this meditation by imagining that we are on the second floor of a large house.
As you look around you,
You can see the rooms are full.
Overflowing and cluttered.
Just like your mind may feel.
You are standing at the top of a large staircase.
Just taking note of how you are feeling right now.
At the bottom of the staircase you can see the rooms are not cluttered.
They seem to be calm and peaceful.
They seem to be light and airy.
Taking a look at the staircase.
Is it carpet or wood?
What colour is it?
Taking one step down the staircase and standing there with both feet on the stair.
Stable and safe.
Take a deep breath in and notice that you are leaving the cluttered space.
Breathing out and you are heading towards the calm space.
Take another step down.
Take another breath in and as you breathe out,
Notice your shoulders softening.
As you continue to take more steps slowly down the stairs,
You notice that your body starts relaxing more and more with each step.
Continue to step down,
Down,
Down.
Now notice that your mind is becoming clearer and more relaxed.
Seeing yourself slowly walking down the stairs gracefully.
With each step becoming more and more calm.
Taking more steps down at your own pace.
Making a safe descent down the stairs.
Slowly breathing.
The mind becoming calm.
Almost to the bottom of the staircase now.
When you reach the bottom,
You notice how calm you are.
How peaceful you feel.
You find a comfortable chair and you sit gently down.
Your mind is relaxed now and you can observe your thoughts in a calm way.
You notice that your thoughts had a strong hold on you physically and emotionally.
Your thoughts made you feel anxious and worried.
You can see your thoughts in front of you as though you were watching them on a TV.
But you can feel your body resting calmly in the comfortable chair.
You notice that as you watch your thoughts,
You can distance yourself from them.
Like they are happening to someone else.
A character on a TV show.
Those anxious thoughts aren't affecting your body at all now.
You are just watching them.
Your mind and body feel so calm as you watch your thoughts on the TV.
Notice that you don't have to do anything with these thoughts that you are watching on TV.
You could even change the channel if you choose.
You see yourself resting in that comfortable chair.
Have a look around you.
What else do you see in the room?
What else do you hear?
See yourself relaxing.
You can see that you can look around you.
Bringing your awareness to other things while your thoughts are still on in the background on the TV.
You actually don't have to give any of your attention to those thoughts anymore.
It's perfectly okay to not give those thoughts any attention.
Take a deep breath in and relax further as you breathe out.
How do you feel?
Now focusing on the muscles in your face.
Taking a deep breath in and relax your muscles on the out breath.
Focusing on the muscles in your neck.
Take a deep breath in and relax the muscles as you breathe out.
Focusing on the muscles in your back.
Taking a deep breath in and relax the muscles on the out breath.
Bringing your awareness to the muscles in your belly.
Taking a breath in and relax your muscles on the breath out.
Bringing your awareness to the muscles and the hands and the arms and the fingers.
Taking a deep breath in and relax the muscles on the out breath.
Focus on the muscles in your legs,
Your feet and your toes.
Taking a nice smooth breath in and relax your muscles on the out breath.
Now noticing how you're feeling.
You're still sitting comfortably on the chair at the bottom of the staircase.
The TV is still on but notice now how you can't hear the thoughts on the screen.
They mean nothing to you.
It's just in the background.
And preparing yourself to stand up out of your chair.
Lifting yourself smoothly up.
Walking towards the front door of the house and stepping outside.
Turning and closing the door behind you and locking it if you wish.
Feeling yourself relaxed and calm and know that you made yourself feel this way.
In a few moments we're going to start to come out of our meditation.
We're just taking a few moments here to relax and breathe.
Focusing on the inhale and the exhale.
In and out.
In and out.
In and out.
In and out.
In and out.
.
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