Today I'm in Majorca and we're on a family holiday and I just thought I'd come outside for 10-15 minutes and just let you listen to what we're hearing here,
Just beautiful sounds of the birds.
It's absolutely gorgeous.
It's just actually stopped raining so it's been raining all afternoon and we've been jumping in the pool and messing around in the pool,
Even in the rain.
It's been so nice.
I've just done some yoga outside as well,
Being in the pool or just being outside in the rain.
It's because it's so warm in the UK we don't really get this and it's so nice.
So at the moment I'm just sitting under an orange tree in the middle of the garden and I don't know it might start raining again in a minute but we'll try,
We'll see.
And I thought today we'll do another meditation.
I was going to do something about myths of yoga but I'll leave that to next week because I just want you to listen to all these birds and just,
Oh it's just so nice,
So peaceful.
There's nothing around here at all.
It's just mountains and from our villa all we can see is just mountains.
Sometimes we can see the goats and there's some sheep next door but they're down the road.
Sometimes you can hear the bells ringing but yeah,
If you just listen.
It's just so nice.
There's nothing else around.
So lovely.
So yeah I'll describe where I am.
Our garden has got lots of orange trees,
Lemon trees,
There's a couple of swings like swing ropes here for where the kids have been on and there's obviously the pool and there's just such a lovely little garden area,
Landscape garden,
Palm trees,
Really nice flowers and then what we look out onto is a big mountain in front of us which is quite high.
There's loads of trees on that and we've got another mountain to the left and one behind us and it's just so nice,
So peaceful.
You can just sit here and just relax and just be so happy.
So let's start our meditation.
So if you want to get comfortable put on some comfy clothes and just either lay down on your mat or stay seated sitting down wherever you are and just gently closing your eyes.
Just letting your mind drift away.
Letting your body surrender sinking to the floor.
And just breathing,
Taking in three big deep breaths.
Breathing in through your nose and breathing out through your mouth and just noticing how your body is feeling with every exhale.
And just bringing your mind,
Your attention,
Awareness to your body.
If you're laying down allowing your feet to fall out to the sides having the mat width apart.
If you're sitting comfortably in your chair just let your whole body relax.
Allowing your jaw to soften.
Bringing your tongue away from the roof of your mouth.
And just feeling fully calm,
Fully relaxed.
Allowing your breath to find its natural rhythm.
Just noticing the rise and fall of your tummy,
Of your chest,
Of your side body.
Dropping your chin slightly towards your chest.
And just breathing.
Pushing your shoulders down away from your ears.
Allowing your hands to be wherever is comfortable.
They can be resting on your tummy or down by your sides,
Palms facing up towards the sky.
And as you inhale slowly saying to yourself,
Let.
And with every exhale slowly saying to yourself,
Go.
Allowing your body to completely surrender.
Letting go of any negative thoughts,
Negative energy,
Negative tension.
Any worries from your day or your week.
And just let that go.
This is your time,
Your time to relax.
As you slowly start to bring awareness right into your body.
Allowing every muscle,
Every bone to relax.
Imagining your muscles peeling away from your bones.
Imagine your arms are and legs feeling so heavy.
If someone was to pick them up they'd just flop down.
And slowly starting to relax from your toes all the way up to your heads.
Slowly starting to relax your toes,
Your feet,
Your ankles.
Bringing your attention,
Your awareness to your shins and your calves and relaxing them.
Relaxing your knees,
Your kneecaps,
The back of your knees.
Bringing your awareness to your thighs,
Your quads and your hamstrings.
Seeing if there's any tightness here that just needs to be released.
Bringing your attention towards your pelvis.
Feeling your pelvis heavy sinking into the floor.
Just slowly starting to relax working all the way round from the front of your pelvis.
Round to the sides of your hips,
Your hip bones,
Your joints.
Working your way round to the back,
The back of your pelvis and relaxing.
Relaxing your lower spine,
The muscles in your lower back.
Bringing your attention around to the front of your body.
Relaxing your internal organs,
The lower part of your tummy.
And then bringing your attention around to the back again.
Relaxing the middle part of your spine.
Relaxing the back of your ribcage.
Noticing it slightly expanding and deflating with every breath.
Relaxing the top of your spine,
Your shoulders.
Relaxing your collarbone,
The front of your ribs,
The sides of your ribs.
Bringing your attention now towards your arms.
Relaxing your muscles,
Your triceps,
Your biceps.
Relaxing your elbows.
Relaxing your forearms and your wrists,
Your hands and fingers.
Bringing your awareness up towards your neck.
Relaxing the front of your neck.
Relaxing the sides,
The back of your neck.
Feeling your head heavy,
Allowing your head to be completely free.
Letting all the tension go in your neck.
Bringing your awareness around to the front of your face.
Relaxing the muscles in your face,
Your eyes,
Your cheekbones,
Your jaw.
Allowing your tongue to push away from the top of the mouth.
Just fully feeling relaxed.
And slowly starting to relax your mind.
Allowing your body to completely surrender to wherever you are.
Noticing the colours that your mind is pushing through.
Maybe some greens or yellows.
All right.
Just listening to the birds.
OK.
You can stay here for as long as you wish or if you wish to get up,
Slowly wiggling your fingers and toes,
Bringing the sensation back into your body.
If you want to have a stretch and a yawn or hugging knees to your chest.
Bring in your right arm up above your head if you're laying down and roll over onto your right side resting your head on your arm.
Noticing how your body is feeling,
How your mind is feeling and then pushing up to a comfortable seated position or staying where you are and going to sleep.
Namaste.
Namaste.
Namaste.
Namaste.
