Hello and welcome to today's meditation.
My name is Holly and I shall be guiding you through a short 10-minute practice where we will be focusing on letting go of anything that is currently not serving us in this present moment.
So I invite you to find a comfortable seated position.
If you're sat on a chair I'd like you to uncross your legs just for comfort and if you're sat on the ground I invite you to sit on a cushion or a blanket to elevate the hips so that your hips are slightly higher than your knees and you're not putting any pressure on your ankles.
It's just to avoid any discomfort during today's practice.
So now that we are seated I'd like you to ensure that your spine is long and your head and the crown of the head is parallel with the ceiling and if it's within your practice to do so you can now close down your eyes or you can opt to take a soft gaze out in front of you,
The choice is yours.
First of all I invite you to just settle into today's practice.
Notice how your mind is feeling,
Notice how your breath is feeling and notice how your body feels.
Just take a moment to scan from the crown of the head down through the neck,
The shoulders,
The arms,
Our side body,
Around the sides of our legs,
Down our thighs,
Our shins,
Our ankles and our feet.
Just simply check in with yourself and take a moment to see how you're feeling today.
I now invite you to bring your awareness from the soles of the feet,
Traveling right up to the center of your body where your lungs are held and around your heart space.
And I'd now like you to bring your attention to your breath.
You may feel the expansiveness of the breath in the chest and in the belly as our chest rises and falls with each and every inhale and exhale.
Just observing where you feel the breath today and with every exhale just relaxing and settling into today's practice.
As we observe our breath I always find a lovely reminder that our breath silently enters through our nostrils,
It expands from our lungs into each and every corner of our body,
Enriching us with life,
Nutrients and oxygen.
And I think that's such a lovely reminder for whilst we can't always see our breath or hear our breath or feel our breath,
It's always working and supporting us behind the scenes.
I'd now like you to take your attention from your breath as it travels up through the side body,
Through the shoulders,
Through the neck and it enters at the base of your skull.
And start to bring your attention to your mind,
Observing how your mind feels today,
How your mind feels in this moment and just observing what comes up for you today.
And as we observe the thoughts,
The feelings and the emotions that enter our mind and that are brought to our attention during today's practice,
I'd like you to imagine that these thoughts are like waves washing over you,
They're simply not attached to you,
Instead they come and they go and they may remain for a short amount of time but they're not permanent.
And I think that's an important reminder as we check in with our thoughts and our feelings and our emotions.
And as you observe today,
I'd like you to see what comes into your mind's eye.
I'd like you to visualize a thought or a feeling or an emotion and if that's a thought that you'd like to carry with you throughout your journey,
I'd like you to absorb those words,
The meaning of the words and the energy that those words can gift you with.
If you notice a thought or a sensation that isn't serving you in this moment,
Then I invite you to release it.
I invite you to let go,
To release the attachment that you have towards that thought or that feeling or sensation,
To release any fear that you may associate with that feeling,
To release any judgment that you've attached to that thought and to unhook yourself from anything that isn't serving you in this moment.
And when we free ourselves from any negative or unwanted thoughts and emotions,
This creates space in our bodies,
It creates space in our mind and it creates space in our hearts.
And I'm going to leave you to sit with your thoughts,
Your feelings and emotions for a few moments.
And as we release these thoughts,
Feelings and emotions that don't serve us and that we don't wish to take forward throughout our day,
I'd like to remind you that by releasing these thoughts,
It creates space.
Space that we can use to create,
To love and to be more present in our lives.
And when we're not anchored to these thoughts,
These feelings or these sensations,
We can continue throughout our day with a sense of lightness.
Lightness in our mind,
In our bodies and in our hearts.
I'd now like you to bring your attention from your thoughts,
From the mind and take that attention down your neck,
Your shoulders,
Your arms and your side body as it re-enters to the core of our body.
The core where our lungs are located and our breath is the center of our being.
And I'd like you to imagine the energy that you wish to carry forward.
The energy from the thoughts and the feelings that you absorbed and the lightness from the thoughts,
The sensations and the feelings that you released.
And as you feel the expansion of the body as the breath breathes us in this moment,
I'd like you to take a longer inhale and a longer exhale as you feel that energy flood your body.
And when you feel ready to do so,
I invite you to flutter your eyes open,
To check in with how you're feeling after today's practice and to continue throughout your day with a sense of peace,
Lightness and love.
Thank you for practicing with me and I hope to sit with you again soon.
