Hello and welcome to Self Care Saturdays,
A time dedicated to nurturing your mind,
Body and spirit.
Today we're focusing on self care for mental health through the practice of Vipassana or inside meditation.
In this session we'll observe our thoughts,
Emotions and sensations without judgement,
Cultivating a calm and steady mind.
Allow yourself this time to be fully present,
Honouring the quiet spaces within.
Settle into a place of gentle awareness as we embark on this journey together.
And so as we begin this meditation session,
Make yourself comfortable and close your eyes gently and begin to settle into your space.
Let the weight of your body sink into the ground beneath you,
Noticing how it feels to release any tension.
Begin by bringing your awareness to your breath,
Observing each inhale and exhale as it naturally flows.
And as you breathe,
Allow your mind to settle,
Acknowledging any thoughts or distractions but letting them float by without attachment.
In Vipassana,
We bring a soft,
Curious awareness to whatever arises.
Embrace this open and compassionate observation,
Welcoming yourself to simply be in this moment.
With each breath,
Feel a sense of calm washing over you,
Preparing to explore your inner landscape with acceptance and gentleness.
Now let's focus on the breath,
Using it as an anchor for our awareness.
Notice the sensation of the breath entering through the nose,
Travelling down into the chest and expanding the abdomen.
Feel it gently leaving the body,
Carrying with it any tension,
Stress or worry.
This rhythm of breathing is natural,
Requiring no effort.
Simply observe,
Allowing yourself to connect with this calming rhythm.
In Vipassana,
We observe with intention and without judgement.
Begin to turn your attention inwards,
Noticing how you feel in this moment.
Are there any lingering thoughts,
Any emotions arising within you?
Gently recognise their presence without engaging or pushing them away.
Each thought,
Each sensation is like a cloud in the sky,
Passing,
Transient,
Moving in and out of awareness.
Now direct your focus to the body,
Scanning from the top of your head down to your toes.
Notice any areas of tension,
Relaxation or discomfort.
Simply observe each sensation as it is.
Let go of any desire to change or fix what you feel.
Vipassana is about seeing things as they are with full acceptance.
Recognise that this body,
This moment is your present reality and,
By accepting it,
You are engaging in profound self-care.
As you continue,
Notice how thoughts may arise,
Perhaps worries,
Plans or memories.
Instead of getting caught in them,
Gently observe them as if you are watching from a distance.
Imagine you are a witness,
Seeing each thought come and go.
There is no need to follow any thought,
Just watch it,
Allow it to rise,
Linger and then fade away.
This observation is an act of kindness towards yourself,
A way to let go of self judgement.
By not reacting to thoughts or emotions,
You create a space of calm in which the mind can rest.
Every time a thought or feeling comes up,
Remind yourself that you don't have to act on it or attach meaning to it.
This space of non-reactive awareness is where healing and self-compassion can flourish.
Now bring your attention back to the breath,
Returning to its rhythm.
Notice how this breath is always available,
Providing a refuge in moments of stress or emotional discomfort.
Each breath is an invitation to return to the present,
To find calm amidst whatever arises.
And as you breathe a knowledge that you are honouring yourself,
Showing yourself the kindness and care you deserve,
I allow your awareness to rest on the heart centre.
Place a gentle intention here.
May I be well.
May I be peaceful.
May I be free from suffering.
Repeat this intention softly,
Letting it sink into your awareness.
May I be free from suffering.
Feel this compassionate intention spreading throughout your body and mind,
Filling you with a sense of wellbeing.
Know that by simply observing and allowing,
You are practising self-care in its most profound form.
Now,
As we come to the end of this meditation,
Recognise the clarity and calm that now resides within you.
This peace is something you can return to whenever you need it,
A reminder of your resilience and inner strength.
Take a moment to express gratitude for yourself,
For showing up today,
For prioritising your mental wellbeing and for embracing the art of observation and acceptance.
And now,
As we bring this meditation to a close,
Slowly begin to bring your awareness back to the external world.
Notice the sounds around you,
The feeling of the ground beneath you and the sensation of air on your skin.
Take a few gentle breaths,
Allowing this moment of peace to integrate fully into your mind and body.
Know that the practice of self-care is ongoing and by nurturing yourself in this way,
You strengthen your capacity for calm and resilience.
And when you feel ready,
Gently open your eyes,
Bringing with you a sense of tranquillity and compassion.
Let this feeling accompany you as you move through the rest of your day,
Mindful that you can always return to this place of peace within.
Thank you for joining this self-care Saturday session.
Remember the practice of vipassana meditation allows you to observe your mind without judgement,
Bringing clarity and peace into your life.
As you go about your day,
Carry this sense of awareness with you and remember that moments of calm are always accessible.
Prioritizing your mental health is an act of self-love and with that as a final thought,
Until next time,
May you find serenity in the moments of stillness.
