Hello and welcome to this guided meditation for presence.
My name is Will Elwood and this is being recorded live from the German forest.
So please begin just by getting as comfortable as you possibly can.
Whether you are laying down or sitting on a chair,
Just focus on getting comfortable and once you're comfortable just close your eyes.
And we're going to start this guided meditation for presence just by becoming aware of the top of your head.
So bring your attention,
Focus on the muscles at the top of your head,
On your scalp and as you notice the top of your head just relax.
And as you relax just allow your awareness to spread down to your forehead.
So you are focusing your attention on your forehead just becoming aware that if you're frowning you can just straighten the muscles of your forehead out and relax.
Becoming aware of any tension,
Any energy in the forehead.
And your awareness is spreading to your ears as you notice any sounds that you can hear.
As well as the sound of my voice just notice any other sounds you can hear.
The sounds that are in this recording,
The sounds that are in the room with you.
Just notice those sounds and just allow every sound just to bring you even deeper into the present moment.
Your attention is now coming back to the front of your face to your eyes.
Just pay attention to the tiny muscles in and around your eyes and as you notice the muscles in and around your eyes just allow them to relax.
And just notice just how nice it feels to give yourself this gift and to have your eyes closed as you become more and more present.
And as you become more and more present,
Focus now on your nose and your mouth.
Pay attention to the rhythm of your breathing and see if you can feel and spot how you're breathing.
Are you breathing through your nose,
Through your mouth or a combination of both?
Just notice without changing because however you're breathing is absolutely perfect for now.
And now just allow your attention to drift down to your jaw and your neck becoming aware of any energy,
Any tension,
Any tightness,
Any stress in this area of your body.
And if you notice that you are clenching your teeth or your jaw just allow your jaw to hang and relax.
And now your shoulders.
Bring your attention to the tops of your shoulders,
The backs of your shoulders and the front of your shoulders just noticing how they want to relax,
Want to sink deeper and just allow them to allow gravity just to pull them down.
And focus your awareness now on the tops of your arms,
Your biceps,
Your triceps,
Your elbows,
Your wrists,
Your knuckles and your hands.
And just feel the energy,
The aliveness in your hands.
Notice the pulse,
Notice any tingling or any sensations in the hands and just relax.
And bringing now your attention back up to your chest and to your heart.
Is there any tightness or any tension in your chest and if so just notice and just relax.
Notice how your heart is beating,
Its pace,
Its rhythm and it's happening all by itself.
Your heart is working for you all by itself without you consciously having to think about it.
It's keeping you alive.
Your attention is moving down to your stomach as you just become aware of any feelings,
Any sensations in the stomach region.
Just allowing whatever is just to be.
And now your hips,
Notice your hips and relax your hips.
Your thighs,
Bringing your attention to your thighs and your knees,
Your shins and your ankles.
Just allowing all of your muscles,
Tendons,
Every fibre,
Every cell in your lower body just to relax.
Pay attention now to your feet.
How do they feel?
Just focusing on your feet.
And to end just now,
Bring your full attention to the tips of your toes.
And as this guided meditation is coming to an end for now,
Just check in with how you feel,
How this has benefited you today and remember that any time you wish to return to the present moment you can listen to this.
Until next time.
