Hi there and thank you for joining me.
My name's Gareth and in today's meditation,
We're going to be cultivating a sense of deep restoration.
So this practice is definitely best done lying down or maybe even in bed before you go to sleep at night.
I want you to get yourself as comfortable as possible.
Get rid of any last wiggles,
Itches,
Scratches,
Be them mental or physical and then settle yourself into a state of peace.
Let your body relax and switch off.
We're going to use some gentle restorative breathing practices just to bring a sense of softness through the body and through the mind.
Now your first point of focus here of gentle awareness,
Effortless awareness,
Is going to be on the subtle sensation of the breath rising and falling.
And I want you to think about all of that space that's being created on each inhale and all of that softness that's created with each exhale.
Really allowing yourself with each exhale to relax a little bit more,
A little bit more,
Letting go a little bit more and a little bit more.
If at any point you feel the need to sigh or take a big over-exaggerated exhale,
Then do it.
Respond to your body's call to get rid of that air,
That stagnation that might be sitting there,
That old energy that just needs to be gone.
And now just continuing to let your breath come and go,
Spacious and soft,
Spacious,
Even and soft.
Let your shoulders relax and your back become weightless.
Feeling your belly expand and the sides of your ribs flare out to each side like the wings of a bird with each inhale.
And then softening and relaxing back into your centre on each exhale.
And now I just want you to extend the breath ever so slightly,
Make the inhale slightly longer,
Make the exhale slightly longer.
Still keeping them nice and soft and nice and relaxed.
Letting them come and go.
And just like our breath,
Any thoughts that pop into the mind,
Just let them come and let them go.
Remaining effortless and at ease,
Open and curious.
In our lives nowadays,
We spend way too much time going,
Doing,
Existing,
Stressing,
Worrying,
Thinking,
Planning,
Focusing.
Allow this time to be just for effortless softness and relaxation.
Continue to sit with your breath just for a couple more moments before we drop in a little bit further.
Letting this space feel expansive and restorative.
Taking this time just for you to step away and to step back into yourself.
Now begin to let your focus over your breath start to drift and soften.
And let your awareness be effortless.
Let your body relax just that tiny bit more,
Tiny bit more,
Tiny bit more.
Almost as if with each word that I say,
You become a little bit more relaxed,
A little bit less stressed,
And a little bit less tense.
Now I want you to soften the muscles of your face.
Let them relax and soften.
Relax and soften.
Let your body be still and switched off.
It's done all that it needs to do for now.
Just let it be and let it relax.
Now be still.
Let your mind and your thoughts come and go.
But just take a moment of appreciation,
Of gratitude for this space,
This time that you're making for yourself.
This act of kindness that you're devoting to yourself.
And just know that every time that you choose to do this,
It is so worthwhile.
The ripple effects are huge.
Taking this time for yourself allows you to take that time of kindness.
And that act of kindness will be reciprocated to others,
To the world,
To your family,
To whoever.
Now let your body relax even further.
Softening down,
Switching off.
Now I want you to imagine and visualize a ball of light just above you,
Just above your head.
And feel the warmth that it gives off.
Like lying in the grass on a summer's day as a cloud just begins to pass the sun and the sun starts to seep back through,
Beam its way back down to you.
Transferring that warmth and compassion and energy as you just lie there softly and receive.
And let that warmth travel down through you.
Let it permeate every single cell of your being.
Let it seep into the nooks and crannies of your physical self.
Allow yourself a chance to absorb this light,
This warmth,
This heat.
This warmth and this time can be healing if we make it regular,
If we're consistent,
If we can take time to find that deep sense of rest and rejuvenation.
We can live lives of ease and softness and compassion and kindness.
But we have to make ourselves a recipient of that first,
Before it bounces back and ripples into everyone else that comes to us,
That encounters us.
And now imagine that warmth enveloping you,
Wrapping you in a blanket of softness and compassion.
Keeping you warm,
Keeping you safe and keeping you relaxed.
Now imagine that feeling starting to radiate out just as much as it's radiating in.
Almost like your body is glowing with this warmth and softness.
And don't strain too hard with this visualization.
If it doesn't come,
Then just take the time to appreciate the stillness and softness that you're experiencing in your body and in your mind.
And just know that this light,
This warmth,
This feeling is always here.
It's always accessible.
We just have to prioritize it and make space,
Make time for ourselves.
Prioritize.
The more we do this,
The more we can become so familiar with ourselves,
So familiar with our patterns,
Good and bad.
But the more we can also take time to enjoy this rest,
And in doing so,
The more we can be present for the rest of our lives,
To find a deeper sense of enjoyment,
A deeper sense of presence and joy.
The more we can be present with loved ones,
With family,
With ourselves.
Now I want you to let go of this visualization and just effortlessly clinging on to this feeling of warmth and relaxation.
Knowing that you've got nowhere else to go,
You've got nothing else to do,
All you have to do right now is to lie and to just be.
To just be effortless.
To be at peace,
To be content.
Allow yourself to sink in.
And now I'm going to leave you in this space.
I want you to stay here as long as you feel that you need to.
Stay in this silence.
Stay with yourself.
Prioritize yourself.
Be just with yourself.
And relax.
And rest.
And stay at ease.
And have a wonderful rest of your day,
Or have a wonderful night's sleep,
If that's where you are.
