Welcome,
My name's Sandhya,
And thank you for being here for this gentle meditation with the background music by Matt Moll of 2 Hertz Delta Binaural Beats.
We start with a soft breathing pattern in for five,
And out for five.
This is known as coherent breathing,
And it helps your body settle and slow the mind down.
From now,
I'll guide you on a light body scan.
You'll be invited to meet the part of you that's been carrying any emotion or armour,
The part that's been working so hard to keep you safe.
We'll take a moment to thank that part,
And to let it know it can rest now,
And to allow a little warmth and compassion to soften whatever you've been holding.
By the end,
My hope is you feel safe enough to let go,
And perhaps even fall asleep.
It's the end of the day.
There's nothing to do now.
And there's nowhere to be.
There's just a soft rhythm of your breath.
And the warmth of this moment.
Allowing the body to be as comfortable as it can be.
Let's bring our awareness to the breath.
Inhale softly.
And exhale.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
In.
And out.
And allow your breath to continue at this pace.
Like a calm tide guiding you home to rest.
And whenever you wish to release the breath,
You can.
Bring the awareness to the left side of the body.
To the left hand.
Shoulder.
Left ribs.
Left hip.
And down the left leg to the foot.
Now to the right foot.
Right leg.
Right arm.
Aware of the weight of the left leg.
Aware of the weight of the right leg.
Feeling the warmth and temperature of the left leg.
And the temperature of the right leg.
Feeling the weight of the left arm.
And the weight of the right arm.
Feeling both arms together.
And both legs together.
Aware of the whole of the front of the body.
And the whole of the back of the body.
Bring the awareness to the heart center at the center of the chest.
And the belly area.
And if you wish,
You can place your hands here or just focus on the area.
Perhaps you notice any subtle layers around you.
Armor that you've worn to stay safe.
Perhaps it has a purpose.
To protect you.
And help you feel safe.
I invite you to whisper inwardly.
Thank you for keeping me safe.
Perhaps you softly ask.
What are you trying to protect me from?
Perhaps there's an image.
A word.
Or just a feeling.
Whatever comes is perfect.
Even if it's nothing for this moment.
You are safe here.
Perhaps this part says.
I'm afraid you'll be hurt again.
I want to keep you strong.
If this part is speaking to you.
You might reply.
I hear you.
I understand.
You don't have to protect me.
By yourself anymore.
You might sense the armor beginning to soften.
To make space for warmth.
And freedom.
Whisper inwardly.
I am safe.
I am softening.
And as these words echo through you.
Know you are held.
Loved.
And cared for.
Completely at peace.
Your body is supported.
And each time you breathe in and out.
The breath moves through the twists and turns of the mind.
Cleansing.
Balancing.
And carrying away any thoughts.
That tell you you are not enough.
Inviting acceptance here.
Each breath drawing in peace.
Each exhale releasing.
All the moments that felt too much.
All the words you didn't say.
And all the things you tried to carry.
They begin to heal.
Begin to melt away.
Returning to the earth.
Here your body becomes even more deeply relaxed.
Body seems to sink.
Deeper down.
Into the surface.
Beneath you.
More and more relaxed.
