Welcome.
This meditation is an invitation to pause,
To listen to your body and to be fully present with yourself.
Winter is a time of inward energy.
And let this be a moment of simply being.
Find a comfortable position,
Seated or lying down.
Close your eyes softly.
And take a slow breath in and a long,
Soft breath out.
It's winter.
The world outside is still and quiet.
It's the season of rest and inward energy.
Let yourself follow this natural pause.
Let yourself settle into the stillness of the season.
Bring your attention to your body.
Feel the weight of your bones to support beneath you.
Notice muscles softening.
Move your awareness slowly through your whole body,
From your toes to your crown.
Allow your attention to linger on areas of tension,
Inviting them to soften.
Notice the natural rhythm of your heartbeat,
The rise and fall of your chest and belly.
Allow the breath to flow naturally,
Unhurried and effortless.
Notice areas of ease,
Comfort and support.
Sink gently into them.
Each inhale brings gentle awareness.
Each exhale invites softening.
Nothing to do.
Nothing to prepare.
Nothing to adjust.
Simply be.
The darkness and the light each have their place,
Like a symbol of balance,
Where shadow meets illumination.
Yin and Yang both belong.
In this winter season,
The balance leans towards Yin.
You are invited to settle into that inward energy,
Allowing life's flow to continue softly around you.
You may also notice subtle traces of light,
Warmth,
Energy and gentle movement within,
Quietly present even in stillness.
Notice how Yin and Yang are not separate.
Dark and light are interwoven,
Each supporting the other.
Even in darkness,
Light quietly emerges.
Even in stillness,
Movement is present.
Allow yourself to sink into this awareness.
Gently turn your attention inward.
Notice your thoughts as they arise.
Feelings,
Sensations,
Subtle shifts.
Do not follow or judge them.
Simply notice.
This is your time to be present with yourself,
To witness without expectation,
To let the inner world unfold naturally.
Your breath is an anchor.
If your mind wanders off too much,
Gently return to your breath.
Stay with the weight of your body.
Stay with the darkness behind your eyes.
Stay with the body as a place to rest.
Stay with the rhythm of your own inner world.
Notice the space between thoughts.
Notice the ease that arises when there is nothing to fix and nothing to change.
Allow your mind and body to simply rest,
Fully supported by the present moment.
There is nothing to take from this moment,
Just to be.
When you are ready to return,
Do so slowly.
Begin to deepen the breath.
Gently wiggle fingers and toes and stretch if you like.
Bring your awareness fully back into the room.
Feel gratitude for the time you have taken and given yourself.
Thank yourself for pausing,
Listening and for allowing rest.
Carry this sense of calm,
Presence and balance with you into the rest of your day or evening.
Thank you for joining.
Namaste.
