Welcome,
Dear one.
I invite you to take this time just for yourself.
Perhaps you feel tired in your body,
Your mind or your spirit.
Maybe life feels like it's shifting and you're in that between space.
Not quite where you were,
Not yet where you're going.
This is a sacred pause,
A sanctuary to just simply be.
So let's find a comfortable place and position where you can relax,
Either laying down or seated like me,
And just settle in.
Make sure you're comfortable so you can just be for the next moment.
And let's take a long,
Slow,
Deep breath in through our nose.
And a long,
Open mouth exhale.
Feel the support beneath you,
Feel the earth supporting your body.
And let's take another long,
Slow,
Deep breath in through our nose.
And just effortlessly let that go.
Release fully.
Allow your eyes to soften or close gently.
And feel this as an invitation to just arrive here fully,
With no rush.
Let's start with a body scan.
Let's bring your awareness to the crown of your head.
And imagine a warm,
Soft,
Light melting down over your head,
Your forehead,
Your ears,
Your cheeks,
Your jaw.
Let your jaw relax.
And your tongue soften in your mouth.
And just release.
And feel this light gently melting into your neck and your shoulders,
Releasing any tension you might find there.
You don't need to carry it right now.
Imagine each exhale as a wave of softening your body,
And softening into this space of being.
Now,
Move this gentle awareness,
This light,
Down into your arms,
To your elbows,
To your toes,
Your wrists,
Your hands,
Your fingers.
Let them become heavy and warm.
Let the light into your chest.
Let it fill up your heart,
As you feel your heart rise and fall.
Perhaps you feel a quiet ache,
Or a feeling of gratitude.
Or just simply your breath.
I'd like to invite you to place one or both hands over your heart,
If that feels supportive.
And whisper softly with me.
I am safe to rest.
I am allowed to soften.
And now bring this soften and softness into your belly,
Into your lower body,
Your hips and your lower back.
And release any holding that you might find there.
Feel gravity as a kind friend supporting you.
Now,
Let's move slowly down to our legs,
Your thighs,
Ankles,
All the way down to your feet.
The top of your feet.
The bottom of your feet.
Your toes.
Feel your entire body heavy and supported.
Completely trusting.
Like when you sink into the perfect warm bed after a long day.
And now,
Bring your focus,
Your attention to your breath.
With each inhale,
Imagine you're receiving kindness,
Loving,
Healing light.
Filling you up.
Softening.
And with each exhale,
Let go of heaviness.
Let go of old stories.
Let go of that what is no longer serving you.
Inhale,
Receiving kindness and loving,
Healing light.
And exhale,
Heaviness and all that is no longer serving.
Let's go a little deeper with a gentle mantra.
The mantra is so hum.
A reminder of your oneness and wholeness.
Let this mantra flow naturally with your breath.
On an inhale,
So,
And on an exhale,
Hum.
Just silently repeating it over and over.
To yourself.
Inhale,
So.
Guide you.
You don't need to watch the time.
Just keep repeating it softly inside,
Over and over.
And allow any thoughts,
Feelings,
Imaginations to drift by.
Like clouds in the sky or like leaves on a gentle stream.
Now effortlessly and gently let the mantra go.
Release it.
No need to control your breath or fix anything or keep repeating the mantra.
Simply rest and float in this space of softness and being.
Just rest for a few more minutes,
Moments in this quiet,
Open space.
Nothing to do.
Just being.
And now slowly begin to this space in your body and invite yourself to make some small movements into your fingers and your toes.
Take a deep,
Nourishing breath in.
And just gently sigh it out slowly.
And when you're ready,
Gently open your eyes.
Notice the room,
The place,
The surroundings,
The sounds around you.
And carry this softness with you into the rest of your day.
And remember you can return here anytime,
Even if only for a few gentle breaths.
Thank you for meditating with me.
I wish you a beautiful rest of your day.
Namaste.
Namaste.
