Would you like to start with some breathing exercises? A good exercise to do is to visualise that your stomach is a balloon. So imagine that you can blow up your belly, to expand as you would a balloon – this will be your in breathe, breathing in. And then let your belly become flat again as if deflating a balloon – by exhaling and breathing out. You can count your breathes in, and pause, and count your breathes out, and then return to the stillness of your natural breathe.
By focussing on your breathe you can take the attention away from what is going on in your mind, to concentrate on your body. And as we can release 70% of our toxins, through our breathe, then these breathing exercises are beneficial to the body too.
You can do these short breathing exercises anyhow that is comfortable for you. It could be that you’ve gone for a walk, and want to utilise this time out in nature, to focus on your breathe, and to steady your breathing. Or you could be settled somewhere, on a comfy seat, sitting upright. Or you could be utterly exhausted so that you are lying down in bed with your eyes closed. Whatever is convenient for you right now, whatever fits your circumstances, you can adapt.
If you are sitting down or lying down, take this time to adjust yourself so that you are comfortable. Then you may gently close your eyes. And begin by taking a deep breathe in. And a deep breathe out. Send your attention down to your belly and take some deep belly breathes in, and deep belly breathes out. You can repeat this process in four cycles. Then after you have refreshed yourself with the deep belly breathes, you can then do a focussed awareness meditation.
If you are sitting up with your eyes open, and if you like incense or candles, you may like to light these, and then focus your attention on the flame of the candle. Alternatively you could find any object within view, that you may want to focus your attention. And then you can slowly and in your own time, count your breathes, by breathing in “calm”, and breathing out “peace” [replacing the words in speech marks with any positive affirmation of your choice], on a repeated cycle counting from 10 down to 1. To close your meditation, you may end with the words “may I feel calm, contented and at peace”. This now brings your guided meditation to a close. You may bring this with you into your day and into your evening. And in your own time, and when you are ready you may gently open your eyes. Namaste. Peace. And Blessings.