led_meditation

In this meditation, the speaker guides us through a process of deep breathing and relaxation. They suggest finding a comfortable posture and focusing on directing the breath to different parts of the body, using the word "relaxing" to encourage relaxation. They also suggest circling the shoulders and neck, and using the fingers to touch and relax specific areas of tension. The speaker emphasizes the importance of being gentle and doing what feels comfortable. The meditation ends with a period of quiet sitting and a reminder to have a nice day. Hi there, I thought today I'd actually go through a lead meditation, starting off with ... I'll tell you the whole process and then we'll go through the process. The first thing we're going to be doing, I'm going to be sitting on the floor, but you may be lying, you may be standing, you may be ... whatever's your preferred posture, you may be sitting in a chair. Now if you can, make sure that your back is straight, if you're standing up, easy. If it's not straight, it's not straight. So that's okay. So we're going to start off with that, and then we're going to go into deep breathing, so we'll just be breathing in and out, and then we'll be directing the breath in a particular quality. So the particular quality that we're going to be using as we direct it round the body is going to be relaxing, and we'll use the word relaxing, we'll tell different parts of the body to relax. Then we'll go up to the ... there's a lot of tension in the neck and shoulders, so we're going to work at relaxing those. So that will be the next thing. Then we'll be circling the shoulders as well, and circling the neck. And then we're going to use the fingers to point at different parts of the body, and relax them, or maybe even heal them, depends what you prefer to do, or how it works out. And then we're going to just sit, sit in comfort, sit, feeling comfortable as well as we can. Now with all these things, we're doing it as gently as we can, we're not trying to, we're not competing with anyone, we're not insisting that this is the right way, you know, we have to really move our shoulders up, or we really have to breathe deeply. Just whatever is comfortable with you. And then we'll go back to remembering the breath, and then I'll tell you to have a nice day. Okay, so let's go through that and see how we get on. So we're going to start off with the deep breathing. Now it's a good idea to breathe in, big breath in, and a big breath out. So that's your breath, and we'll do it again, we're going to do it three times. Breathe in, and breathe out. And let go of some of the tension already. And now again, breathing in, breathe in, and breathing out. Now we're going to direct the breath, so the same thing, we're going to breathe it in, but we're going to breathe in, and then we're going to breathe out a positive quality to different parts of the body. So we're going to start with this breathing in, and then on the out-breath we're just going to direct the energy, we're going to direct the healing, or the relaxing, to our shoulders. Just going to direct it there, and just let them relax a bit. Just let the shoulders relax, and let the head relax, it doesn't have to droop, it can still be straight, but just trying to send it some relaxation. And now we're going to actually move the shoulders, we're going to move the shoulders up physically, up towards the ears if we can, and then we're going to let them go. We can do that with the breath. So we're going to breathe in, lift the shoulders up, and then let them go on the out-breath. And now we're going to just very gently, very gently, move them up and in a circle and back. So we're going to breathe in, and up, and back, and up, and back, breathing out, and in, and back. And now we're going to do a complete circle, and the breathing will take care of itself. So we're just going to move the shoulders round in a circle, remembering to breathe. And then very gently, very gentle circles, we're going to go the other way. So we're going to breathe in, out, and around, in, out, and around. Right, now we're going to move to the neck, and we're just going to move the neck very gently, not big, big twists, we're going to do very gentle, looking to the left, and looking to the right. And if you want, you can breathe in, and relax to the left, and slowly turn to the right, breathing in, and out, and in, and out, just moving the head left and right. And now very gently, we're going to move from the neck, the head around in a circle. Again, breathing naturally, however you like, you can still use the word relax or heal. Just moving the head around, and breathing in, breathing out, and around. And then we're going to turn the turning the other way, breathing in, and breathing out. So we're just circling the head, and gently thinking of relaxation. Now we're going to use the fingers, and we're going to use the fingers to point at different areas where we think, oh yeah, it needs to relax a little bit there, I can feel some sort of tension. So we're just going to give that area a little touch, a little prod, and say heal, or relax. And we're going to do that on an out breath. So we're going to breathe in, and touch a particular point, maybe the shoulder, and breathe out, maybe the other shoulder, breathe out. Alright, so you're just breathing in, and out, and touching various parts of the body. Up to you. You might want to touch the knees, there may be tension in the knees. Touch your knee on an out breath. So you're breathing in, and out, and touching different parts of the body. Right, now we're going to just sit, just for a minute, we're going to sit quietly, remembering the breath, still breathing, hands will be just gently wherever you feel is comfortable for you, back still straight if it can be, a bit of relaxation in the body, and we're just going to sit quietly, just for a minute. And now, we're going to finish, and remember, have a nice day.