Hello and welcome to this meditation.
My name is Jo and this meditation is for you to connect back to yourself in the midst of a busy day.
To bring yourself back into this moment and allow your to-do list to be left to the side for this short time.
So finding a comfortable seated position with your spine nice and long and your sit bones grounding down into the surface beneath you.
Just becoming aware of your body right here right now.
Noticing where you are in space,
The air around the outside of your body,
Any noises you can hear in the distance or maybe more close by and just notice how you feel.
Maybe you have a buzzy feeling around your body and you're feeling a little bit stressed or worried about something.
Just notice that.
Notice how it feels in your body and then bring your attention to your breath.
Watching your breath as it comes in and out through your nose.
No need to change anything just yet but just be with your body as it is in this moment.
Breathing in,
Breathing out and as you watch your breath and feel your body sitting here,
Start to lengthen your inhales for the count of five and lengthen your exhales for the count of five.
Starting to bring a balance to your in breath and out breath.
Breathing in and breathing out.
Noticing how that inhale for five and exhale for five affects your body.
Maybe you feel your shoulders start to relax,
Releasing tension in your face and your jaw,
Allowing your body to soften the ground beneath you to take more of your weight.
If your mind starts to distract itself with the things it thinks you should be doing,
Just notice those thoughts,
Acknowledge them and then bring your awareness back to your breath.
Breathing in for five and exhale for five.
Being here right now,
Knowing that you're allowed to take this time for yourself to create some space in your day and to come back to your body and your breath to help you feel more balanced and able to deal with whatever the rest of the day brings.
Breathing in and breathing out.
Your breath and your body,
The only things that matter in this moment.
Here for you every second of every day and always here to come back to and to check in with.
Expanding your awareness now to your sit bones grounding down into the floor.
Noticing where your body touches the surface beneath you.
Feeling your weight being held and supported.
Noticing where your hands and your arms are laying,
Where your body touches.
Noticing any tension that might have started to seep back in and relax and let go.
Feeling the air around you,
The space around your body.
Keeping this breath and this sense of peace and calm as you gently open your eyes.
Maybe bringing your hands onto your heart,
Thanking yourself for taking this time for yourself.
Have a brilliant rest of your day.
