Today I would like to guide you through a short meditation which will help you to balance your energy levels.
Sometimes we face stressful situations and would like to feel more calm and relaxed.
Or we might feel apathetic and tired and need techniques to lift our energy levels up.
Through meditation we can tune in and examine our current energy levels,
Adjusting them if we so desire.
So you could use this meditation to become aware of your breath and balance your energy up or down as per your own insights.
First let us take some time to settle into a comfortable position.
Maybe you would like to lie down or sit restfully placing your feet on the ground and resting your hands in your lap.
Let your eyelids become heavy and you might want to close your eyes in your own time.
Softening the shoulders and belly,
Relaxing the face and the jaw.
Making any necessary adjustments before you settle into your position.
Now I invite you to take some big deep breaths in your own time.
Notice any movements in the body during the in and the exhalation.
Maybe you feel your chest rise on the inhale and fall on the exhale.
Maybe you feel your belly expand on the in-breath and contract on the out-breath.
Feel how the air is coming in creating a sense of expansion and notice the sense of letting go on the exhale.
Notice the rhythmic sensation of your breath effortlessly coming in and out.
Your body relaxed,
Your breath gentle.
Thoughts might arise and your awareness might shift.
This is quite natural.
If you wish you could come back to the instructions at any time.
Now imagine that you can feel your breath moving up your spine with your inhale and then down your spine with your exhale.
Each in-breath starts at the bottom of your tailbone and travels up your spine to your head.
Each out-breath runs down from your head along your spine to the bottom of your tailbone.
Feel how your breath is travelling from the tailbone up to your head and all the way down again.
Feel the natural rhythm,
The up and down.
And now let's shift our focus on the inhalation.
Feel how each inhale elongates and opens your spine.
Each in-breath rising to your head,
Moving the air up.
You might feel a sense of expansion and elevation,
A sense of lightness.
Is there a sense of anticipation or a surge of energy perhaps?
Maybe a thirst for action.
Observe the sensations when you place your attention on the inhales.
And now I invite you to focus on your exhales.
Feel the breath travelling down to your tailbone.
Each out-breath brings you deeper and deeper.
With each exhale you might feel more calm and relaxed,
Your body becoming soft and heavy.
You might even feel a bit sleepy.
Feel how the air is travelling down and down.
And now I invite you to find your own point of preference between the two states we just explored.
You might want to focus on the inhales to lift up your mood and raise your energy levels.
Equally,
You might want to pay attention to your out-breath to rest and relax.
Tune into your body and your own time and explore what is most appropriate for you.
And I shall remain silent for a couple of minutes.
And now allow your awareness to come back gently to the here and now,
To your body,
The room,
Surrounding noises.
Your breath is effortless,
Deep and relaxed.
As we are nearing the end of this meditation,
Take a moment to let your body and mind awaken gently to the present moment.
In your own time,
You might want to slowly open your eyes,
Make any small movements until you become fully awake and present.
Thank you for meditating with me.
