Before we begin the meditation,
Please make sure you are as comfortable as possible,
Preferably sitting up straight,
With your low back supported,
Head and neck free from resting against anything.
Let your hands rest wherever they are most comfortable and close down your eyes.
We will begin with three deep breaths.
Take a long breath in through your nose,
Into your belly and your chest with a slight pause at the top.
Part your lips and let it go.
Again long breath in through the nose,
Into the belly and the chest with a hold at the top.
Part your lips and release.
One more big breath in.
Hold at the top and then let it go.
Let your breath return to its natural state and as it does,
Notice how your body feels.
Notice the rhythm of your breath,
The gentle expansion of the inhale and the steady emptying of your exhale.
Relax.
Bring the attention to the crown of your head,
Your forehead,
Your face,
Your jaw.
Allow everything to relax.
Allow your awareness to continue to travel downwards to your neck,
Your shoulders,
Your arms and hands,
Releasing any tension.
Notice the steady movement of your torso,
The gentle rise and fall of your chest and belly.
Feel anchored through your sit bones,
Your legs and your feet.
With your next breath,
Relax even further.
Now,
Without any effort,
Allow your awareness to rest with your breath.
Feel the air travelling in through your nostrils,
Tunnelling down your throat,
Filling your torso.
Feel the emptying release as all of your breath leaves your body on the exhale.
Rest here,
Allowing the rhythm of your breath to lull you into a deeper state of rest,
A deeper state of peace.
Let's relax.
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