Hello dear one,
Thanks for tuning in or coming back.
My name is Saskia and this will be a meditation to soften for challenging sensations Challenges within our minds,
Outside of ourselves or within our bodies often manifest as tension We embrace,
We hold back,
We stuff down or we hold on to.
How do we soften those parts that have hardened up over time,
Little by little and one breath at a time?
Come and join me for a practice and find a bit more comfort within your own body To start off with,
Find a really comfortable position You can do this seated,
Lying down or even walking.
I advise you not to work on heavy machinery or drive your car,
This can be quite relaxing So find your preferred way of being and then start to turn into your breath How's your breath right now?
And allow your breath to be whatever it is at this point in time Then bring awareness to your feet,
Whatever they are resting on or standing on Bring awareness to the sensations that are in your feet and gently scan your body from your feet slowly upwards for different sensations Maybe you'll find more obvious sensations Sensations that are very strong or very intense While scanning up through your legs,
Through your knees,
Over your thighs and to come to your hips You're resting on something Feel into sensations that that resting generates,
Either lying or sitting And then scan further up through your belly and your lower back,
Your chest and your upper back Again,
If there's any obvious sensations But maybe you also find some subtle sensations Or some numbness Just notice Scan through your arms,
Elbows,
Lower arms and your hands And bring awareness to your head,
The back of your head And your face Bring awareness to those sensations that are more obvious If it was hard to find sensations that were more subtle Or lighter,
Maybe check in with the inside of your cheek,
Palm of your hand Or maybe your middle or pinky toe Just bring awareness to what is alive there Allow whatever can relax in your body to relax Allow your breath to relax And feel the sensations of breathing in through your nose Your clothes moving over your body while breathing And then bring your awareness to one of those parts that felt less intense,
Maybe even pleasurable And start to direct your in-breath through that part So you're taking a gentle breath of air and breathing in through that part Soaking in that energy into your body And letting go on the out-breath Breathing in through that part of pleasure or less intensity And when you exhale,
You just let go Do that a couple of more times Gently inhaling and letting go on the exhale When you find a bit of stability in that type of breathing See if you can bring your awareness to a part that feels more obvious,
Maybe a bit more challenging Maybe a bit more intense And allow yourself to find a part where you might feel 50% of intensity This is your first time,
Start with a point that's a bit less intense until you get the hang of it So then notice on a scale from 1 to 10 how intense it is,
Suggest around a 5 max And take that part that feels less intense that you breathe in earlier Take an in-breath through that part And then breathe out through that part that feels more like a 5 Gently inhaling And allow your breath to float out taking that energy of that other part,
So that more intense part Continue inhaling and exhaling From one side of the body to the other side of the body Take one last one And then let go of that type of breathing and just feel into How does it feel now in that part that was medium intense before Maybe you noticed that it changed,
That it became a bit less Just continue this type of breathing for a little while longer Maybe change the inhale Inhaling through a different part and exhaling through a different part Exhaling to a different part Or if you're open to experiment,
Maybe inhale through the intensity And exhale through a softer part,
A more relaxed part Continue breathing and switching From one side of the body to the next part of the body Softening with every out-breath Allowing your body to gently soften Rest And calm down I'll slowly wrap up this practice,
Please continue if it feels of support Thank you so much for joining this practice and thank yourself for trying something new To find more home within yourself And come back if this practice was any use for you As consistency supports your body to learn how to relax and support itself Have a gentle day or evening
